09.11~09.17 AF WOD

13 9월 09.11~09.17 AF WOD

Monday:
21-18-15-12-9-6-3
DB Front Squats
V-ups
1 lap farmers carry

Tuesday:
In Teams of 2:
3 Rounds
60 DB Lunge
40 Devils Press
30 strict pullups/ slow negative jumping Pullups
3 laps run together
*split however you like

Wednesday:
Teams of 2
For time:
200 CAL Row
150 V-Ups
125 KBS
*partner hold deadhang + plank hold

Thursday:
20 min EMOM:
Odd: 20 Thrusters + 2 laps Run
Even: 10 Burpees + 10 pushups

Friday:
Teams of 2:
Reverse and repeat:
50 syncro WBS
5 laps run together w/ ball
50 Ab mat situp to mb throw to partner/ 25 each
5 laps run together w/ ball
50 Alternating Burpees (to partner MB toss, standing partner holds ball)
5 laps run together w/ ball
*MB must never touch the ground
*if MB touches ground, restart movement

Saturday:
5 RFT
25 Push Press
30 DU
50 Ab Mat Situps

Sunday:
20 min EMOM:
Odd: 20 KBS + ME Burpees
Even: 3-4 lap Run