03.06~03.12 AF WOD

06 3월 03.06~03.12 AF WOD

Mon

Teams of 2
5Rounds (you go , i go)
15 KB Goblet squats
15 AKBS
15 KB Lunge ( L=1 )
E2MOM Wall climb +1 Lap Run

Tue

6 Min EMOM
Odd: 5-10 Strict/ Jumping Pullups
Even: 15-20 Pushups

For time:
8 Laps Run – *scale to 6 laps
20 Single Arm DB Snatch (L=1)
20 Single Arm DB Squat Clean (L=1)
100 Ab mat Situps
20 Single Arm DB Squat Clean
20 Single Arm DB Snatch
8 Laps run – *scale to 6 laps

Wed

Teams of 2
20min AMRAP
50 WBS
40 Cal Row 
30 Shoulder touches (L=1)
20 Synchro Burpees* team style

Thu

:40 on- :20 off/ 4 Rounds
a. KB Cossack Squat – use LIGHT weight
b. KB Halo in Squat Hold
c. KB Skull Crusher
d. KB single leg glute bridge
e. KB single leg glute bridge/ other side
f. Hollow Rock

Fri

Cash in: 50 V-UPs
Then…
4 Rounds
5 Devils Press
10 Push Press
15 Front Squats
2 Laps Run
Cash Out: 50 V-UPs

Saturday:
50-40-30-20-10
RKBS
Plank Dips
Ab Mat Situps
*AES: 3 laps run

Sunday:
10 Rounds
1:30 on- :30 rest/switch
Cal Machine
AMRAP (5 Burpees+ 5 Hanging Knee Raises + 10 Jumping Lunges)
Cal Different Machine