02.27~03.05 AF WOD

27 2월 02.27~03.05 AF WOD

Monday:
In teams of 2
8 min AMRAP
HEAVY MB Hold – 2 lap Run
-2 min rest-
8 min AMRAP – alternate full round
8 KBSDHP
8 KB Goblet Squat
-2 min rest-
8 min AMRAP
3 Wall Walks- ME Ab Mat Situps

Tuesday
30 sec ON – 30 sec OFF / 4 Rounds
Jumping Pull-ups- use box
Feet on Floor Box Dips

40 sec ON – 20 sec OFF / 4 Rounds
MB Cleans
MB Russian Twist
Skater Jumps
Pushup to MB Plank Touch

Wedneaday
HOLIDAY SATURDAY WEEKEND SCHEDULE
“삼일절”
In Teams of 3
Partner 1) 31 KBS
Partner 2) Row
Partner 3) Rest
Keep going until Rower hits 1919 Meters
*Switch when 31 KBS finished
Then all together…
31 Ab mat Situps
31 Plank KB partner pass through (all partners in plank- pass kb- (L+R=1)

Thurs
20 min AMRAP
20 Floor Press
2 Lap Run
30 Sumo Deadlift
2 Lap Run
40 Glute Bridge
2 Lap Run

Fri
21-18-15-12-9-6-3 reps of
DB Thrusters
V-Ups
AES 1 Lap DB Farmers Carry

Saturday:
Teams of 2
20 min AMRAP
20 Burpee Box Step Ups/ Split However
20 DB Snatch
40 Ab Mat Situps
4 Laps Run Together

Sunday
Class at B4
3 Rounds
1:00 Max Effort at Each Station
Row
KB Sumo DL
Push Press
V-UPS
WBS
REST 1:00 Btwn Rounds