Ara

07122024

alicanumay
7 Ara 2024
1 dakikada okunur

Conditioning:

A) AMRAP 4:00 min. x 3 rounds

12 plate ground to overhead

10 empty bar back squat

12 sit ups

rest 1:30 between rounds

(start where you left off)

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 12 medicine ball clean

Athlete B: wall sit

(then rotate)

Athlete A: 12 hand release push ups

Athlete B: dead hang hold

(then rotate)

Athlete A: 6x7.5m kettlebell/dumbbell farmer's carry

Athlete B: max. rep double/single unders

(then rotate)

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Hepsini Gör

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Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 lateral burpee over the dumbbell min 3: 6-8 burpee broad jump min 4: rest! WOD: Every 3:00 for 4 rounds 12 toes to bar (x1.5 knees to

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Strength: Every 1:30 for 7 rounds 5-5-4-4-3-3-3 front squat *8 box jumps after every round WOD: For time AMRAP 8 min. 6 hang power clean (40/25) 12 steps barbell back rack forward lunge (40/25) rest 2

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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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