05.01~05.07 AF WOD

01 5월 05.01~05.07 AF WOD

Monday
In Teams of 2
10 min AMRAP- alternating full rounds
5 DB Thruster
10 V-Ups
-1 min rest-
10 min AMRAP – you go, i go
10 Front Squats
15 Push Press

Tuesday
40 sec ON – 20 sec OFF / 5 Rounds
Alternating RKBS
Plank KB Tap
KB Deadlift
Hollow Rock
then… 10 laps run together

Wednesday
20 sec ON – 20 sec ON – 20 sec ON – 30 sec OFF / 4 R
Plate G2OH – Plate OH Hold – Plate G2OH
Jumpin Squats – Squat Hold – Jumping Squats
Plate Halos – Plate Front Raise – Plate Halos
Pushups – Pushup Hold – Pushups

Thursday
For Time:
In Teams of 2
60-40-20
Syncro MB squat throw to partner*( syncro squat+ partner a throw + partner b catch)
Syncro Burpees
Row Cal
*if ball drops or both partners do not squat-restart round

Friday
주말 스케줄 WEEKEND SCHEDULE!!
80 Alternating Single Arm DB Devils Press
E3MOM – Wall Climb + 2 Lap Run

Sat
In teams of 2
100 cal row
150 Abmat Situps
100 Pushups
150 WBS

Sun
For Time:
Team Jerry
1 Mile Run
3K Row
1 Mile Run
*if Raining change run to 100 Burpees