09.04~09.10 AF WOD

04 9월 09.04~09.10 AF WOD

Monday:
3 rounds for time:
30 DU
30 Single Arm OH Squats/ 15 each side
30 DU
30 Pushups
30 DU
30 Burpees

Tuesday:
Cash in: Hollow Rock + V-Ups
21-15-9
DB Man makers
AES 1 LAP DB Farmers carry
Cash out: Tabata Glute Bridge *no rest hold @top

Wednesday:
10 MIN EMOM
Odd: 3-4 Wall Walks
Even: 15/13 Cal Row
2:00 Rest
10 MIN EMOM:
Odd: 15-20 DB Floor Press
Even: 15/12 Cal Row
2:00 rest
10 MIN EMOM:
Odd: 10-12 Arnold Press
Even: 15/12 Cal Row

Thursday:
5 RFT:
20 KB Lunge
20 Alt V-Ups
20 Shuttle Runs

Friday:
In teams of 2:
21-18-15-12-9-6-3
SYNCRO Team Style Burpees
SYNCRO Thrusters *if 1 partner is slower, faster partner holds at top to match pace
4 laps Run TOTAL (2 each)

Saturday:
2:00 x 10 Rounds
20 AKBS+ 2 laps Run + MAX EFFORT V-Ups in the remaining time

Sunday:
10 RFT:
15 MBC
20 MB Situps
1 Lap Run with MB