03.27~04.02 AF WOD

27 3월 03.27~04.02 AF WOD

Mon:
20 min AMRAP
10 DB Man Makers
20 Ab Mat Situps
30 DB Squats
4 Laps Run

Tues:
Teams of 2
3 Rounds:
100 Syncro Alt V-Ups (L=1)
80 RKBS
60 Syncro Mtn Climbers (L=1)
40 KB Lunge
20 Cal Row
Then…
Accumulate 300 DU or CrossOvers total

Weds:
15:00 cap
10 HEAVY Mb Squats
5 Wall walks
10 HEAVY Mb Squats
4 Wall Walks
10 HEAVY Mb Squats
3 wall walks
10 HEAVY Mb Squats
2 wall walks
10 HEAVY Mb Squats
1 wall walk

Thurs:
17 min AMRAP
In Teams of 2:
You go, I go
14 Baby Box Jump Overs (scale to hurdle or yoga block)
15 Plate G2OH
16 Ab mat Situps

Fri:
2:00 on- 2:00 off
10/13 Cal Row
20 AKBS
MAX Burpees
*score total Burpees
*Move KB as chess piece- score doesnt count if you do not move kb

Sat:
Teams of 2:
50 DB Thruster
50 DB Power Clean
50 DB Push Jerk
50 Single Arm OH Squat/ 25 ea
50 Front Squat
*EMOM 5 Deck Squats

Sun:
“Partner Half Triple Three”
3000m Row
300 DU
1 mile run outdoor together