Ara

08082024

alicanumay
8 Ağu 2024
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

3-3-2-2-1-1-1 sets (1 power clean + 2 hang squat clean)

*drop and reset between sets

WOD: AMRAP 15 min.

9 pull ups (12 jumping pull ups)

16plate ground to overhead

6 chest to bar pull up (8 jumping chest to bar pull ups

16steps dumbbell/kettlebell goblet forward lunge

3 bar muscle ups (4 jumping bar muscle ups/6 jumping chest to bar pull ups)

CORE:

tabata plank (on hands)

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 push press *10 dumbbell bent over reverse fly after every round WOD: 16 minutes time cap 5 rounds 16 one arm dumbbell snatch 24 alternating one leg v-ups

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A) EMOM 16 min. min 1: max. rep plate ground to overhead in min 2: max. rep ring rows in min 3: max. rep tuck ups in min 4: max. rep plate hops in :45-:40-:35-:30 on :15-:20-:25-:30 off B) Teams of 2

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 squat clean + 1 hang squat clean) drop and reset between sets WOD: 5 rounds for time 10 toes to bar (x1.5 knees to chest) 60m (8x7.5m) kettlebell/d

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