04.03~04.09 AF WOD

03 4월 04.03~04.09 AF WOD

Mon
6AM- 3PM 정상 스케줄
3PM- CLOSED 촬영 불편을 양해 부탁드립니다!! 🥹🙏🏻🙏🏻 Soo sorry for the inconvenience, we thank you for your understanding!!

5RFT
20 KB Sumo Deadlifts
20 KB Squats
20 Single Arm KB Gorilla Row/ 10 each side
2 Laps Run

Tues
5 min AMRAP #1
10 Burpee
10 Box Jumps or Stepups
5 min AMRAP #2
10 Hanging Knee Raises
10 KBS
5 min AMRAP #3
10 DB Snatch
10 DB Situps
*rest 2 min between AMRAPs
5 min AMRAP #4
10 shuttle runs
20 Jumping Lunges (L=1)

Wed
For Time:
20 Pushups
20 MBC
5 Laps with MB
15 Pushups
15 MBC
4 Laps with MB
10 Pushups
10 MBC
3 Laps with MB
5 Pushups
5 MBC
2 Lap with MB
Then…
50 MB V-Ups
1 Lap with MB

TaBata Thursday
Battle Rope
Bottom to Bottom Single Arm OH Squat( use 1 light DB)
Bird dog Row
Bicycle Crunch
Burpees

Friday:
Teams of
300 AKBS
200 AB Mat Situps
100 Partner Syncro Squat to MB throw- start over if ball touches ground
E20M: Wall climb to 1 lap run

Sat
GHOST
6 Rounds:
1 min ME of Cal row
1 min ME of Burpees
1 min ME of DU/Mountain Climbers
1 min REST
*score is total reps

Sun
20 min AMRAP
10 DB clean
10 DB Push Press
10 DB Front Squat
30 Alt V-Ups
1:00 Plank Hold