07.17~07.23 AF WOD

17 7월 07.17~07.23 AF WOD

Mon
10 min EMOM
Odd: 15 KB Heavy Deadlifts
Even: 2 Lap Run
Tabata
20 sec ON – 10 sec OFF / 8 Rounds @each station before moving to next
A. Battle Ropes
B. MB Hollow Rocks
C. DB Muscle Cleans
D. Abmat Situps

Tues
For Time:
50 Cal Row
60 Pushup to Row
70 Front Squats
50 Cal Row
60 Air Squats
70 Ab mat Situps

Wed
In Teams of 2:
5 Rounds:
25 KBS each
30 DU each
5 lap Run together
5 Rounds:
20 KB Lunges each (L=1)
15 V-ups Each

Thurs
5 min AMRAP@ EACH Station
*Rest 1 MIN Between Stations
Station 1
7 DB Hang Squat Clean
7 DB Push Press
Station 2
8 KBSDHP
8 KB Goblet Squats
Station 3
9 Box Dips
9 Jumping C2B Pull-ups

Fri
20 min EMOM
A. 12/10 cal Row
B. 10 Goblet Squats
C. 8 DB Burpee Box Stepover
D. 6 Alternating 1-arm KBS (L+R=1)

Sat:
Teams of 2:
Accumulate
6000m Row
400 Ab Mat Situps

Sunday:
“Karen”
150 WBS