08.07~08.13 AF WOD

07 8월 08.07~08.13 AF WOD

Mon
For Time:
21-15-9-15-21
MBClean to WBS
Burpee Broad Jump
AES 1 Lap Run with MB

Tues
In Teams of 2
Cash in: 2000m Row
2 RFT
100 AKBS
100 Abmat Sit-ups
Cash out: 2000m Row

Wed
10 min EMOM
Odd: ME Lsit DB OH Press
Even: ME Plank Hold
20 sec ON – 20 sec HOLD – 20 sec REST/4R
Pushups- Pushup Hold
Air Squat – Squat Hold
Ring Row – Ring Row Hold
Heel Touches – Hollow Hold

Thurs
20 min AMRAP
15 DB Hang Clean to Push Press
10 Hanging Knee Raises
15 Burpees
20 DB Lunges (L=1)

Fri
4 RFT
25 double kb squats
5 Lap Run

Sat
4 Rounds of:
60 sec ME @each station
WBS
Plank Hold
REST
KBSDHP
Row
REST