08.21~08.27 AF WOD

21 8월 08.21~08.27 AF WOD

Monday:
10 RFT
20 RKBS
2 laps run

Tuesday:
21-15-9
Single Arm DB Thruster right
Single Arm DB Thrusters left
Cal Row

Wednesday
3:00 Rounds x 6
2:00 on – 1:00 Rest
10 double KB Reverse lunge
10 Burpees Broad Jumps
10 V-Ups

Thursday:
8 min AMRAP
15 Ring Row
15 Pushups
2:00 Rest
8min EMOM
Odd: 5 KB deadlift + 6 KB Muscle Clean + 7 KB Squats
Even: MAX DU

Friday
12 min EMOM
Odd: 20 weighted ab mat situps (35/50#)
Even: 10 pullups (jumping/ strict)

Then in teams of 2
4000m Row split however

Saturday
In teams of 2
25 min AMRAP
40 V-UPS Syncro
30 Cal Row Split however
20 DB snatch syncro
10 Wall Walks split however

Sunday:
“Bert”
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees