06.26~07.02 AF WOD

26 6월 06.26~07.02 AF WOD

Monday
10 RFT
10 DB Thrusters* UNBROKEN
1 Lap Run
Then…
200 Ab Mat situps

Tuesday
3 Rounds for time:
30 Pushups
25 Double KB Deficit Deadlift
8 Laps Run

Wednesday:
20 min AMRAP
10 Pistols (L=1)
15 DB Push Press
10 Hanging Knees2Chest
300m Row

Thurs
20sec ON – 20sec ON – 20 sec OFF / 4 Rounds
Single Arm Ring Row
Single Arm Plank
Single Leg KB Deadlift
40 sec ON – 20 sec OFF / 4 Rounds
Heavy MB Squats
Pull-ups
Heavy MB Hold

Fri
50-40-30-20-10
Pushups
Lunges
Abmat Situps
AES 1 Wall Climb to 3 Lap Run

Sat
10 Rounds (5 EACH):
P1: 200/150m Row
P2: ME WBS or DB Thruster
*rest 1 min everytime you change

Sun
For Time:
250 RKBS @32/24 kg
*10 Burpees every time you break