10.09~10.15 AF WOD

09 10월 10.09~10.15 AF WOD

Mon
2:00 x 10 Rounds
Odd: 2 RFT
8 DB Hang Squat Clean
12 DB Push Press
Even: 3 Lap Run

Tues
For Time:
50-40-30-20-10
RKBS
Push-ups
Alternating V-ups (L=1)

Wed
20 min AMRAP
10 cal Row
20 Wall Pike Shoulder Touches (L=1)
30 Sumo Deadlift 
40 Abmat Situps

Thurs
5 Rounds
10 Pushups
20 MBC
30 Russian Twists
4 Laps Run

Fri
8 min AMRAP
16 V-ups
12 DB Renegade Rows (L+R=1)
8 DB Cleans
-rest 2 min-
8 min AMRAP
20 WBS
2 Lap Run

Sat
5 RFT
20 DB Snatch (L=1)
15 Burpees
then…
5 RFT
20 DB Hang C&J (L=1)
15 DB Hops (L+R=1)
*one DB for all movements

Sun
On 25 min clock
1 Mile outdoor run
( if raining- 20 laps)
In remaining time as many rounds as possible of…
10 push-ups
20 lunges
30 sit-ups