Ara

07072024

alicanumay

7 Tem 2024

1 dakikada okunur

Strength: EMOM 16 min.

min 1: 8-10 deficit push ups/ 8-10 push ups with perfect form

min 2: 8/8-10/10 three point dumbbell row

min 3: 6/6-8/8 single arm dumbbell box step ups

min 4: rest!

WOD: 5 Rounds for time

8/8 one arm dumbbell thrusters

10over the dumbbell burpee

15medicine ball sit ups

20 kettlebell sumo deadlift high pull

rest :45

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Hepsini Gör

10102026

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 plate ground to overhead 3-6-9-12-15-18-21-24-27-30 air squat B) Teams of 2 complete AMRAP in 20 minutes 20 one arm dumbbel

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Strength: Every 2:00 for 6 rounds 7-5-3-3-5-7 push press *10/10 leaning dumbbell lateral raise after every round WOD: Every 3:00 for 4 rounds 15/12 cal. row + 20 kettlebell swings + 15 medicine ball c

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Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 back squat *8/8 lateral box step ups after every round WOD: For time 25-20-15-10-5 hand release push ups 50-40-30-20-10 double unders (x2.5 single unders

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