11.13~11.19 AF WOD

13 11월 11.13~11.19 AF WOD

Monday:
3 Rounds
25 KBS
25 Pushups
5 Laps Run

Tuesday:
5 DB Squat Cleans
20 DB Floor Press
20 Burpees
10 DB Squats Cleans
20 DB Floor Press
20 Burpees
15 DB Squat Cleans
20 Floor Press
20 Burpees

Wednesday:
10 min EMOM:
Odd: 10/12 Cal Row
Even: 3-5 Wall Walks
2:00 Rest
10 min EMOM
Odd: 10/12 Cal Row
Even: 15 Hanging Knee Raises

Thursday:
30-20-10
DB Snatch
Ab Mat Situps
4 Laps Run

Friday:
5 RFT:
10 DB Front Squats
20 DB Push Press
30 Plank Dips (L=1)

Saturday:
50-40-30-20-10
RKBS
Alt V-ups
5-4-3-2-1 lap run

Sunday:
In Teams of 2
3 Rounds
P1: 500 m Row
P2: Max Ab Mat Situps

3 Rounds:
P1: 15 Burpees
P2: Plank Hold