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alicanumay

09082024

Strength: EMOM 10 min.


10-9-8-7-6-5-4-3-2-1 front squat

(choose wisely!)


WOD: For time


30-24-18-12-6 one arm dumbbell push press

90-75-60-45-30m shuttle run


immediately into


18-15-12-9-6 toes to bar (21-18-15-12-9 knees to chest)

50-40-30-20-10 double unders (x2 single unders)


Accessory: 3 Rounds


10dumbbell zottman curl

20 banded push down

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Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 plate ground to overhead 1-2-3-4-5-6-7-8-9-10 down up to...

01112024

Strength: Every 1:30 for 7 rounds 5-5-4-4-3-3-3 touch and go squat clean WOD: For time 5 rounds 12 pull ups (x1.5 jumping pull ups) 50...

31102024

Conditioning: 600/550-500/450-400/350-300/250/200/150m row rest 1:1 WOD: 4 Rounds for time 12 sumo deadlift high pull (40/25) 16 steps...

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