07.03~07.09 AF WOD

03 7월 07.03~07.09 AF WOD

Mon:
2:00 x 10 Rounds
Odd: 20 Thrusters + 1 lap run
Even: 12 Pushups+ 15 V-Ups
Cash out: 8 laps run

Tues
In Teams of 2
Cash in: Row 200m x 10 (5 each)
100 KBSDHP
100 Plank Dips
100 KBS
100 Abmat Sit-ups
Cash out: Row 200m x 10 (5 each)

Wed
4 RFT in teams of 2:
40 DB Box Step-ups (L=1)
40 DB Push-up to Row (L=1)
40 DB Push Press
4 Laps Run Together

Thurs
In teams of 2:
Deadlift 5 x 10reps

12 min AMRAP
10 Burpees
20 MB Clean
30 Russian Twists

Fri
10 RFT
4 DB Devil Press
24 Air Squats

Sat
2 min ON – 4 min OFF / 5 Rounds
Row 12/10 cal
12/10 Burpees
ME DB Thrusters

Sun
22 min AMRAP in Teams of 2:
20 WBS
20 MB Sit-ups
200 M Row