Ara

08112024

alicanumay
8 Kas 2024
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 8-12 down ups

min 2: 8-12 over the dumbbell burpee

min 3: 8-12 burpee to plate

min 4: rest!

WOD: For time

10-8-6-4-2 strict chin ups

15-12-9-6-3 overhead squat (40/25)

10-8-6-4-2 parallette dips (x1.5 bench dips)

15-12-9-6-3 double dumbbell hang power clean

Accessory: 3 Rounds

10-12 diamond push ups

15-20 banded hammer curl

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Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 front squat *8/8 bodyweight split squat after every round WOD: AMRAP 8 min. 6 pull ups (x1.5 jumping pull ups) 9 push ups rest 1:00 For time 36-30-24-18-

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang squat clean) *drop and reset between sets WOD: 5 rounds for time 20 steps dumbbell goblet reverse lunge 25 v-ups 20 one arm du

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