05.08~05.14 AF WOD

08 5월 05.08~05.14 AF WOD

Monday
3 RFT:
30 WBS
20 MB Vup
30 Pushups
4 Laps Run with MB

Tuesday
4 Rounds of:
3 min AMRAP – REST 2 min Between
18 KB 2-hand Clean (1 KB)
18 KB Reverse Lunges (L=1)
ME Hollow Rocks

Wednesday
Teams of 2
3 RFT
30 cal Row
150 DU
Right into:
3 RFT
20 DB Syncro Snatches
12 Syncro Burpee

Thurs
20 sec ON – 20 sec ON – 20 sec ON – 60 sec OFF / 3 Rounds
Plate OH Squats – Squat Hold – Plate OH Squats
(Jumping) Pullups – Pullup Hold – (Jumping) Pullup
Plank Rocks – Plank Hold – Plank Rocks* Plate on back for all mvmts
Plate G2OH – Plate OH Hold – Plate G2OH
Pushup – Pushup Hold – Pushup

Friday
15 min AMRAP
Row 500m
30 Abmat Situps
10 DB Devils Press

Sat
20 min EMOM
A. ME DB Front Squats
B. ME DB Push Press
C. ME DB Row
D. Rest

Sunday:
Five 2-minute rounds of:
10 burpees
200-m sprint 
Max-rep burpees
Rest 3 minutes between rounds.