09.18~09.24 AF WOD

18 9월 09.18~09.24 AF WOD

Monday:
2 Rounds
30 KB Lunges (L=1)
4 laps Run
10 Wall Walks
400/500 m Row

Tuesday:
5 RFT
20 WBS
15 Push-ups
10 Burpee Broad Jump
5 Lap Run

Wed
Cash in: Tabata Single Arm Floor Press
3 Rounds:
20 DB Snatch
30 V-Ups
50 DU
Cash out: Tabata DB glute Bridge

Thursday:
Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 3 minutes
Row 500 meters
Rest 3 minute
Row 250 meters

Fri
20 min AMRAP
20 DB Split Squats (10 each leg)
15 DB Push Press
10 DB Cleans
1 Lap DB Carry (Front/Farmer’s)

Sat
2:00 x 10 Rounds
Odd: 4 Lap Run
Even: 20 KBSDHP + 10 Leg Raise over KB

Sun
In Teams of 2
10 Rounds (5 each – You Go, I Go)
20 DB Snatch
10 Burpees
10 Rounds (5 each)
30 Air Squats + 1 Lap Run