05.15~05.21 AF WOD

15 5월 05.15~05.21 AF WOD

Monday
In Teams of 2
60 DB Squats
100 Situps
80 Thrusters
80 Hollow Rocks
100 DB Push Press
60 V-ups
then…
10 laps run total

Tuesday
10 min EMOM
Odd: ME Box/Ring Dips
Even: ME Hanging Knee Raises
40 sec ON – 20 sec OFF / 4 Rounds
KB SDHP
Hip Touches
Judo Pushups
Bicycle Crunches
Jumping Lunges

Wednesday
15 min AMRAP – Ascending Ladder by 2
RKBS
Burpees
Abmat Situps

Thursday
5 Rounds for time:
50 DU
16 DB Snatch
10 V-Ups
Then…
100 DB Glute Bridge

Friday
20 sec ON – 20 sec OFF / 5 Rounds
Hand Stand Hold
18 min EMOM
A. 5 Wall Walks
B. 12/10 Row cal
C. 14 AKBS

Saturday
In Teams of 2:
4 Rounds
30 Incline Pushup (hands on baby box)
2 Laps Run
30 Baby Box Jump Overs/ scale to hurdle
2 Laps Run

Sunday
2 min ON- 4 min OFF/ 5 Rounds
10 Burpees
20 WBS
ME Pullups