04.17~04.23 AF WOD

17 4월 04.17~04.23 AF WOD

Monday:
“Hotel Hell”
For Time:
100 DB Hang Clean Thrusters (Clusters) @2×35/25 lbs
EMOM: 5 Burpee
*start with Burpees @ 0:00
-20 min time cap-

Tuesday:
4 RFT:
30 AKBS @24/16 kg
20 V-up
1 Lap KB Carry in Front Rack

Wednesday:
6 min EMOM:
Odd: 15-20 Jumping Pullups/ 5-10 Strict Pullups
Even: :40 Handstand hold

3 Rounds:
Single DB Walking OH lunge (50ft)
30 V-ups
2 Rounds:
10 Single DB Push Press
20 MB V-ups

Thurs
3 RFT:
Row 500 m
21 Burpees
Run 5 Laps

Friday:
In Teams of 2:
20 min AMRAP
40 AB Mat situps
20 Syncro WBS*
40 Pushups- Partner in Plank hold
20 Deck Squat to Burpee**
* * ball must hit target line at same time or NO REP
**MUST JUMP after burpee

Saturday:
20 min AMRAP
10 DB Devils Press @2×35/20 lbs
20 DB Lunges
Wall Climb to 1 Lap Run

Sunday:
Angie Upside down 
For time⬆️or ⬇️:
100 pull-ups
100 push-ups
100 sit-ups
100 squats