10.23~10.29 AF WOD

23 10월 10.23~10.29 AF WOD

MONDAY:
9 MIN AMRAP
15 MB :03 PULSE SQUAT
(:01 DOWN-:03 PULSE AT BOTTOM- :01 UP)
30 AIR SQUATS
1 LAP RUN
2 MINS REST
9 MIN EMOM
5 DB CURL TO STRICT PRESS + 10 PUSH PRESS

TUESDAY:
25 MIN AMRAP
20 SUMO DLHP
20 V-UPS
20 SUMO DEADLIFT
20 REVERSE CRUNCH

WEDNESDAY
TEAMS OF 2
2 ROUNDS (YOU ROW, I HOLD)
500-400-300-200-100
ROW
PARTNER PLANK HOLD
*8 PUSHUP PENALTY EVERYTIME YOU STOP PLANK

THURSDAY
50 MB SQUATS
40 AB MAT SITUPS
30 MB LUNGES (L=R=1)
2 LAPS RUN
10 MB RUSSIAN TWISTS
*REVERSE AND REPEAT

FRIDAY
10 MIN AMRAP
1 DEVILS PRESS+ 1 THRUSTER
(ASCENDING BY ONE 1-1,2-2,3,3, 4-4…)
5 MIN REST
6 MIN ABS
:40 ON- :20 REST
FEET ON FLOOR CRUNCH
FEET IN DEADBUG CRUNCH
FEET IN AIR CRUNCH
KNEES TO ONE SIDE CRUNCH
KNEED TO OTHER SIDE CRUNCH
3 WAY CRUNCH (FEET IN DEADBUG)

SAT
6 ROUNDS
20 DB SNATCH
30 MTN CLIMBERS
40 AB MAT SITUPS

SUNDAY
TEAMS OF 2
2 ROUNDS
100 KB DEADLIFTS
100 KB GOBLET SQUATS
100 V-UPS
100 PLANK DIPS