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
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