Ara

05112024

alicanumay
5 Kas 2024
1 dakikada okunur

Strength: EMOM 12 min.

odd: 8-8-8-6-6-6 bench press

even: 10-10-10-8-8-8 bent over dumbbell row

WOD: AMRAP 14 min.

10 deficit push ups/push ups with perfect form

12 dumbbell deadlift

15 hanging l-sit raises

20 double unders (x2.5 single unders)

CORE: 4 rounds

:20 max. rep kettlebell russian twists

:20 max. rep hollow body flutter kicks

:20 rest

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 bench press *10 dumbbell pullover after every round WOD: AMRAP 16 min. 16 plate ground to overhead 16 steps overhead plate reverse lunge 8 pull ups (x1.5

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 squat clean + 1 hang squat clean) WOD: 5 rounds for time 12 hand release push ups 16 double dumbbell front rack squat 24 sit ups 48 double unders (

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Strength: EMOM 12 min. odd: 8-8-6-6-4-4 push press even: 12-12-12-10-10-10 bent over dumbbell row WOD: For time 21-18-15-12-9 kettlebell sumo deadlift high pull 15-12-9-6-3 box jump immediately into 2

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