03.20~03.26 AF WOD

20 3월 03.20~03.26 AF WOD

Monday:
In Teams of 2
For Time:
100 RKBS @32/24 kg
Partner a) 5 Laps Run/ Partner b) 500m Row
80 RKBS @32/24
Partner b) 5 Laps Run/ Partner a) 500m Row
60 RKBS @32/24 kg
Partner a) 5 Laps Run/ Partner b) 500m Row
40 RKBS @32/24 kg
Partner b) 5 Laps Run/ Partner a) 500m Row
20 RKBS @32/24 kg
Partner a) 5 Laps Run/ Partner b) 500m Row

Tuesday:
40 sec ON – 20 sec OFF / 4 Rounds
Heavy MB Squats
MB Russian Twists
MB Strict Press
MB V-Ups

Wednesday:
2 min ON – 2 min OFF / 5 Rounds
12 Devils Press
ME Jump Rope (DU or Single)

Thursday
30 sec ON – 30 sec Hold at Top/ 3 Rounds
Banded DB Glute Bridge

20 sec ON – 20 sec ON – 20 sec OFF / 3 Rounds @ Each Station
*Rest 1 min between stations
A. DB Hang Cleans – DB S2OH
B. Abmat Situps – Bicycle Crunches
C. Pushups- Pushup Hold
D. DB OH lunge- DB OH Lunge

Fri
In Teams of 2
150 Partner WB Shots
*Every break or ball drop run 2 lap together
150 Partner Ab mat Situp to throw
*Every switch or ball drop 10 syncho Burpees
Then…
2 Rounds
Partner a) 250 m Row
Partner b) hold BOTH MB
*if mb hits floor restart round 😆

Sat
In Teams of 2
20 min AMRAP
10-10-10, 20-20-20, 30-30-30, etc…
KBS
Situps
Lap Run (1-2-3…)

Sun
15 min EMOM
1 T2B + MAX burpee
2 T2B + MAX Burpee
…
(Out when you cant finish T2B in 1 min)