04.24~04.30 AF WOD

24 4월 04.24~04.30 AF WOD

Monday:
In Teams of 2
7 min AMRAP #1
P1) ME Heavy Goblet Squats – P2) 2 Lap Run
7 min AMRAP #2
P1) ME Cross Climbers– P2) 10 Burpees
7 min AMRAP #3
P1) ME Ring Row – P2) 20 Abmat Situps

Tuesday:
For Time:
10 Laps Run
50 KBSDHP
8 Laps Run
100 Push-ups
6 Laps Run
150 KB Reverse Lunges (L=1)
4 Laps Run
200 DB Glute Bridge

Wednesday:
“Walk the Plank”
20 min EMOM
Min 1) 15-20 cal row
Min 2) 4 Wall Walks

Thursday:
For Time:
21-18-15-12-9-6-3
KBS
V-Ups
AES 1 Wall Climb to 2 Lap Run

Friday
Tabata Fridyay!
A. Battle Rope
B. Bicycle Crunches
C. DB Push-up to Row
D. Hanging Knee2Elbows/Chest
E. DB Push Press

Sat
2 min ON – 4 min OFF / 5 Rounds
Row 12/10 cal
6 Burpees
ME Single Arm RKBS
*switch at top of swing

Sunday:
Chelsea
EMOM 30
5 Pullup+ 10 Pushups + 15 Air Squats
* If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.