07.24~07.30 AF WOD

26 7월 07.24~07.30 AF WOD

Mon
Strength: In Teams of 2-3
5 sets x 10 Reps
Heavy KB DL

4 Rounds for Time:
4 Laps Run
21 KBS
12 Pushups

Tues
15 min AMRAP
12 Burpees
9 DB Hang Squat Cleans
6 DB Push Press
3 Lap Run
Finisher:
Tabata Floor Press
Tabata Glute Bridge

Wed
40 sec ON – 20 sec OFF / 4 Rounds
DB Lunge Thrusters/ left
DB Lunge Thrusters/ right
Side Plank/ right
Side Plank/ left
DB Pushup to Row

Thurs
For Time:
30-20-10-20-30
MBC
MB Abmat Situp
MB Russian Twist
*X lap run with MB (3-2-1-2-3)
@20/14 lbs

Fri
1.5 min ON – 3 min OFF / 5 Rounds
10 Burpee Pull-ups
ME Jumping Lunges

Sat
5RFT
30 WBS
3 laps Run
20 Pushups
10 Burpee Broad Jumps

Sun @B3
15:00 MAX ROW
2:00 rest
15 EMOM
a) ME Ab mat Situps
b) ME Mountain Climbers
c) 20 Jumping Lunges