Ara

04102024

alicanumay
4 Eki 2024
1 dakikada okunur

Conditioning: Every 1:30 for 6 rounds

Round 1-3

40 double unders (x2 single unders)

*max. rep medicine ball clusters in remaining time

Round 4-6

15 medicine ball clusters

*max. rep double/single unders in remaining time

rest 1:00 between rounds

WOD: For time

cash in: 50 kettlebell swings

then 4 rounds

10 sumo deadlift high pull

20 one arm dumbbell push press

30 air squat

cash out: 50 kettlebell swings

Accessory: 3 Rounds

10/10 dumbbell concentration curl

15-20 banded push down

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 10-8-6-6-8-10 romanian deadlift *15 kettlebell russian swings after every round WOD: AMRAP 15 min. 10 one arm dumbbell thrusters 10 ring rows 10 medicine ball sit ups

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

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Strength: EMOM 12 min. odd: 12-12-12-10-10-10 double dumbbell push press even: 10-10-10-8-8-8 bent over barbell row WOD: Every 3:00 for 4 rounds 12 wall ball + 16 one arm dumbbell snatch + 12/10 cal.

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