06.12~06.18 AF WOD

12 6월 06.12~06.18 AF WOD

Monday
For Time:
100 DB Hang Clusters @2×35/25 lbs
EMOM: 5 Burpee
*start with Burpees
-20 min time cap-

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

Wednesday
50 sec ON – 10 sec OFF
40 sec ON – 20 sec OFF
30 sec ON – 30 sec OFF
A. Plank DB Drag
B. DB Hollow Hold Pullover
C. DB Russian Twists
-REST 2 MIN-
Part B
50 sec ON – 10 sec HOLD
40 sec ON – 20 sec HOLD
30 sec ON – 30 sec HOLD
WBS (hold at bottom)
Push-ups (hold at plank)
Ring Row (hold at top)

Thursday
For Time:
50-40-30-20-10
DB Snatch @50/35 lbs
Box Jumps or step overs @24/20”

Friday
In Teams of 2
20 min AMRAP
40 Abmat Situps
20 2-for-1 Burpees
40 Air Squats
20 Jumping Pull-ups

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

Sunday:
Teams of 2:
21-18-15-12-9-6-3
SDLHP
21-18-15-12-9-6-3
Push Press
Then…
100 Burpees