Ara

09122024

alicanumay
9 Ara 2024
1 dakikada okunur

Strength: EMOM 12 min.

odd: 8-8-6-6-4-4 strict press (from the floor)

even: 10/10-10/10-10/10-8/8-8/8-8/8 three point dumbbell row

WOD:

3 Rounds

20 plate ground to overhead

20 dumbbell/kettlebell goblet squat

20 top half v-ups

40 double unders (x2 single unders)

rest 1:00

2 Rounds

30 plate ground to overhead

30 dumbbell/kettlebell goblet squat

30 top half v-ups

60 double unders (x2 single unders)

rest 1:00

1 Round

45 plate ground to overhead

45 dumbbell/kettlebell goblet squat

45 top half v-ups

90 double unders (x2 single unders)

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Hepsini Gör

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Strength: EMOM 10 min. Round 1-5 hang power clean Round 6-10 3 hang power clean WOD: 20 minutes time cap. 2-4-6... reps one arm dumbbell thrusters down ups kettlebell sumo deadlift high pull tuck ups

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Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell goblet squat in min 2: max. rep plate ground to overhead in min 3: max. rep single arm dumbbell box step ups in min 4: max. rep knees to chest in

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Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *12/12 single leg hip bridge after every round WOD: Fort time 100-90-80-70-60-50-40-3

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