11.06~11.12 AF WOD

06 11월 11.06~11.12 AF WOD

Monday:
5 Rounds
500 m Row
15 Push Press
30 DB Lunges (L=1)

Tuesday:
30-20-10
DB Snatch
V-Ups

Wednesday:
Time Cap: 40 min
5:00 Run
50 pushups+ 50 Air Squats
5:00 Run
50 pushups + 50 Airsquats
5:00 Run
50 pushups + 50 Air Squats
5:00 Run
50 pushups + 50 Air Squats

Thursday:
5 Rounds
15 Double KB Deadlift
1 Lap Farmers Carry

Friday
500 m Row
50 Ab mat situos
400 m Row
40 Ab mat situls
300 m Row
30 Ab mat situps
200 m Row
20 Ab Mat Situps
100 m Row
10 Ab Mat Situps

Saturday:
4 Rounds
10 Strict Press
20 Front Squats
30 Ab Mat Situps
4 Laps Run

Sunday:
EMOM 20:
Odd: 12 Burpees
Even: 15 KBS