07.10~07.16 AF WOD

10 7월 07.10~07.16 AF WOD

Monday:
20 min EMOM
Odd: :30 Burpee :30 rest
Even: :30 Thruster :30 rest
#45/25

Tuesday:
Strength:
Double KB DL 5×10
4 Rounds
10 KB Halo in Squat Hold
20 Single Arm KBS
30 Leg Raise over KB (L+R=1)
40 Plank Dips

Wednesday:
Teams of 2
5 Rounds
20 MB Squat to Throw
10 Syncro Burpees
2 Laps Run w/ MB together
Then…
100 syncro Ab mat situps

Thursday:
6min EMOM
Odd: Feet on box plank walk around
Even: 20 V-uPs

1O min EMOM:
Odd: 20/15 Cal
Even: 3-4 Wall Walks

Friday:
Teams of 2
20 min AMRAP
30 Devils Press
30 Box Jumps
3 Laps Run together

Saturday:
50-40-30-20-10
RKBS
Plank KB Touch
Bicycle Crunch
AES 4 laps run

Sunday:
In Teams of 2
1:00 x 20 Rounds
P1: 5 Pullups +10 Pushups+ 15 Airsquats
P2: ME Row