02.13~02.19 AF WOD

13 2월 02.13~02.19 AF WOD

Monday:

20 min AMRAP
20 1-arm OH DB Lunge/ 10 each arm , (L=1)
20 Pushups 
20 1-arm DB Thruster/ 10 each arm
20 V-Ups
2 laps run

Tuesday:

6 min EMOM:
Odd: :30 Hanging Knee Raises
Even: Max Wall Walks
40 seconds ON – 20 seconds OFF / 4R
MB Ground to Shoulder/ alternating shoulder
MB Strict Press
MB Clean
MB Hollow Rock

Wednesday:

Strength: Teams of 2
4 Rounds
P1: 30 Heavy Glute Bridge
P2: Glute Bridge Hold
5 Rounds of
P1: Row 200m
P2: ME AKBS
:30 rest after both partners row

Thursday:

2RFT
6 Laps Run
50 Alt V-Ups (L=1)
40 DB Walking Lunges (L=1)
30 DB Snatch
20 Banded Pull down
10 Burpee Tuck Jump

Friday

20 sec ON – 20 sec ON – 20 sec ON – 60 OFF / 3 Rounds at each station
A. DB Front Squat – DB Push Press – DB Thruster
B. Burpee – Half Burpee – Burpee 
C. Crunches – Leg Raises – V-up
D. Push-up Hold – Plank Hold – Push-up
E. Battle Rope- Battle Rope Russian Twist- Battle Rope Jump

Saturday

In teams of 2
For Time:
4000m Row *split however
Non Rowing Partner: Ab Mat Situps
20 laps run *split however
Non running partner: Plank hold

Sunday

CROSSFIT OPEN 23.1
GOOD LUCK!! SIGN UP!!