07.31~08.06 AF WOD

31 7월 07.31~08.06 AF WOD

Mon
In Teams of 2
For Time:
Row 2000m
20 Burpees
Row 1500m
40 Burpees
Row 1000m
60 Burpees
Row 500m
80 Burpees

Tues
20 min AMRAP
10 Double KB Squats
Run 2 Laps
15 KB Pushups
Run 2 Laps
20 V-ups
Run 2 Laps

Wed
20 sec ON – 20 sec ON – 20 sec OFF / 4 R
Jumping Lunges – Lunges
DB Hang Clean – DB Push Press
Rocking Planks – Feet Marching Planks
Lying Toe Raises – Lying Windshield Wiper
Mountain Climbers – Shoulder Touches

Thurs
SUPERSET
Double KB Deadlift + :30 wall walk hold or plank hold
5 sets x 10 reps
(Example: 10 deadlift + :30 hold= 1 set)

10 min AMRAP
10 WBS
20 Dbl KBS
30 Abmat Situps

Fri
In Teams of 2
12 RFT (6 each alternating)
10 DB Cleans
10 DB Lunges (L=1)
10 DB S2OH

Sat
In Teams of 3
10 min AMRAP – Waterfall style
10 cal Row
15 WBS
1 lap run
-rest 1 min-
10 min AMRAP – Waterfall style
7 Burpees
14 V-ups
28 Air Squats

Sun
TABATA
A. Pull-ups
B. Push-ups
C. Hollow Rocks
D. MB Squats