Ara

01082024

alicanumay
1 Ağu 2024
1 dakikada okunur

Strength: EMOM 12 min.

odd: 5 push press (from the floor)

even: 4-8 pull ups (2-3 pull up negatives)

WOD: Every 3:00 for 4 rounds

15dumbbell deadlift + 12 wall ball + 15 tuck ups

*max. rep double/single unders in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

15single dumbbell double head curl

8 parallette dips (12-15 bench dips)

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Hepsini Gör

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Strength: EMOM 5 min. 3 squat clean rest 1:00 EMOM 5 min. 2 squat clean WOD: For time 3 rounds 20 one arm dumbbell push press 40 double unders (x2.5 single unders) rest 1:00 3 rounds 20 empty bar over

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Conditioning: For time 600/550-500/450-400/350-300/250-200/150m row rest 1:1 WOD: AMRAP 15 min. 8 wall ball 12 one arm dumbbell snatch 8 box jumps 12 medicine ball sit ups CORE: AMRAP 4 min. 10 hangin

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Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 back squat *10/10 single leg hip bridge after every round WOD: For time 18-15-12-9-6-3 push ups 21-18-15-12-9-6 kettlebell swings 24-21-18-15-12-9 tuck u

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