02.20~02.26 AF WOD

20 2월 02.20~02.26 AF WOD

Monday
In teams of 2
12 min AMRAP – alternate full rounds
2 Lap Run
10 DB Thrusters
then…
100 DB Cleans
100 Ab mat Situps
for time/ split however
*score is time it takes to finish DB cleans + Ab mat situps

Tuesday
STRENGTH & CONDITIONING
20 sec ON – 20 sec ON – 20 sec ON – 30 sec OFF / 4 Rounds at each station
A. Row- Row Fast- Row Faster- Recover Row (no rest)
B. Plate OH Lunges– Plate Lunge – Plate OH Lunges
C. Pushup – Floor Angels – Pushup
D. Plate Quick Feet – Plate Drop Outs – Plate Quick Feet
E. Side Plank Heel Touch – Plank Hold – Side Plank Heel Touch

Wednesday
Core Activation
30 sec ON – 30 sec PLANK / 3 Rounds
Superman Rocks
Hollow Rocks

CONDITIONING
40 sec ON – 20 sec OFF / 4 Rounds
A. Heavy MedBall Squat
B. Hanging Knee Raises
C. Heavy MB March
D. Pushups
E. Bicycle Crunch

Thursday
STRENGTH & CONDITIONING
In teams of 2
For Time:
Cash in: 100 cal row
100 DB Snatch (L=1)
100 Cross Climbers
100 V-Ups
100 Shoulder Touches (L=1)
Cash in: 100 cal row

Fri
4 RFT
24 Goblet Squats
24 Push-ups
24 Goblet Reverse Lunge (L=1)
24 Leg Raise over KB (L=1)
4 Laps Run

Finisher:
Tabata of Coach’s Choice

Sat
60 sec ME @each station / 5 Rounds
A. Box Jumps/ step ups
B. DB Sumo Deadlift
C. DB Push Press
D. Alt V-Ups
E. REST

Sun
CLASS AT B3
In teams of 2
25 min AMRAP
50 Burpees
3 Laps Run Together
50 KBS @24/16 kg
3 Laps Run Together
50 Situps
3 Laps Run Together
50 Push-ups
3 Laps Run Together