Ara

03082024

alicanumay

3 Ağu 2024

1 dakikada okunur

Conditioning:

A) AMRAP 4:00 min. x 3 rounds

6 push ups

9 kettlebell/dumbbell goblet squat

12alternating one leg v-ups

rest 1:30 between rounds

(start where you left off)

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 20 plate ground to overhead

Athlete B: wall sit

(then rotate)

Athlete A: 15 knees to chest

Athlete B: overhead plate hold

(then rotate)

Athlete A: 50 double (100 single unders) Athlete B: max. rep shoulder taps

(then rotate)

Son Yazılar

Hepsini Gör

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Conditioning: Every 1:30 for 6 rounds Round 1-3-5 250/200m row *max. rep plate hops in remaining time Round 2-4-6 50 plate hops *max. meter row in remaining time rest 1:00 between rounds WOD: AMRAP 8

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Strength: EMOM 12 min. odd: 8-8-6-6-4-4 push press even: 10/10-10/10-10/10-8/8-8/8-8/8 three point dumbbell row WOD: Every 3:00 for 4 rounds 15 plate ground to overhead + 20 top half v-ups + 25 air sq

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Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 back squat *12 kettlebell russian swings after every round WOD: For time cash in: 25 down ups then 5 rounds 15 bench dips 15 dumbbell deadlift 15 tuck ups

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