04.10~04.16 AF WOD

10 4월 04.10~04.16 AF WOD

Monday
Teams of 2
4RFT:
10 Laps Run Split However
20 Burpee Broad Jump
30 KB Deadlifts
40 Scissor Kicks Each
Time cap : 30min

Tuesday
Conditioning
9 min EMOM
15 Goblet Squats
20 KB Lunges
25 Jumping Squats
3:00 rest
9 min EMOM
15 Pushups
20 V-ups
25 Grasshopper (L+R)

Wednesday
Teams of 2
20min AMRAP
30cal Row
30 DB Clean
30 S2OH
100 DU or Cross or Single

Thursday
Conditioning
Death by WBS
3-6-9-12-15-18-21…
*Once out complete
100 Floor Press
100 DB Glute Bridge

Fri
Teams of 2
20min AMRAP (you go i go)
20 ABmat sit ups
15 DB Snatch
1 Lap Run + 10 Syncro Burpees

Sat
Teams of 2
2min on – 2min Rest / 6R
8 Wall walk
18 DB Thruster 40/25
Max Bicycle Crunch

Sun
Teams of 3
22min AMRAP
P1) 200 M Row Ski or Bike
P2) Max Effort RKBS
P3) :20 L-sit Hold