06.19~06.25 AF WOD

19 6월 06.19~06.25 AF WOD

Monday
Strength:
In teams of 2-3
DB Hip Thrust 3 rounds x 20 reps
DB Bench Press 3 x 15

15 min AMRAP – Ascending ladder by 2
2-2, 4-4, 6-6, etc
Thruster
V-Ups
AES 2 Lap Run

Tuesday
10 min EMOM
Odd: ME DU
Even: 15 MB Hollow Rocks
5 RFT
10 Heavy KBS
15 Pull-ups
25 Abmat Situps

Wednesday
10 min EMOM
Odd: ME Plank Shoot Throughs to Lsit
Even: REST
In Teams of 2
14 min AMRAP
44 DB Push Press
24 Box Jumpover/ step overs
22 cal Row

Thursday
20 min EMOM
A. MAX MB Clean
B. 13 Burpees
C. MAX MB Russian Twist
D. 3 Wall Walks

Friday
In Teams of 2
20 min AMRAP
40 Pushup to Shoulder Touch
40 Plate G2OH
40 Jumping Lunges (L+R=1)
1 Wall Climb (both)
1 Lap Run (together)

Sat
20 min EMOM
A. 7 DB Snatches (L+R=1) @50/35 lbs
B. 14 MB V-ups
C. 21 WBS @20/14 lbs
D. 28 Bicycle Crunches (L+R=1)

Sun
5 Rounds of:
2 min ON – 2 min OFF
Row 250/200m
ME DU