Ara

01092024

alicanumay
1 Eyl 2024
1 dakikada okunur

Strength: EMOM 16 min.

min 1: 8/8-10/10 single arm seated arnold press

min 2: 8/8-10/10 one arm dumbbell row

min 3: 6/6-8/8 bodyweight step through lunge

min 4: rest!

WOD: For time

24-20-16-12-8-4

cal. row

plate ground to overhead

empty bar back squat

tuck ups

rest :45

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *15 weighted hip bridge after every round WOD: Every 3:00 for 4 rounds 10 toes to bar

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Strength: EMOM 12 min. odd: 10-10-10-8-8-8 seated arnold's press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time 10-9-8-7-6-5-4-3-2-1 back squat (50/30) *6 over the bar burpee 9 tuck up 12

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Conditioning: For time 6 x 300/250m row rest 1:1 WOD: AMRAP 16 min. 10 medicine ball clean 10 hand release push ups 10 box jump overs 15 top half v-ups CORE: tabata leg raise

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