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Ara

1042025

Strength: EMOM 12 min.


odd: 9-7-5-3-3-3 bench press

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


WOD:


4 minutes time cap.


40 front squat (40/25)

*every minute starts with 6 one arm dumbbell snatch including at 0:00

max. rep sit ups in remaining time


rest 1:30


4 minutes time cap.


60 one arm dumbbell hang snatch

*every minute starts with 6 sit ups including at 0:00

max. rep front squat in remaining time


rest 1:30


4 minutes time cap.


80 sit ups

*every minute starts with 6 front squat including at 0:00

max. rep one arm dumbbell hang snatch in remaining time


CORE: For time


15-20-25-30 seated knee tucks

60-45-30-15 seconds plank

 
 
 

Son Yazılar

Hepsini Gör
1712025

Conditioning: A) AMRAP 4:00 min. x 3 rounds 20 air squat 15 kettlebell swings 10 jumping pull ups rest 1:30 between rounds (start where you left off) B) Teams of 2 complete AMRAP in 20 minutes (i go y

 
 
 
1612025

Strength: Every 2:00 for 6 rounds 5 back squat (climbing) + 12(6/6) single arm dumbbell box step ups WOD: For time 3 rounds 15 deadlift (40/25) 15 over the bar burpee rest 1:00 3 rounds 20 one arm dum

 
 
 
1512025

Conditioning: For time 500/450-400/350-300/250-400/350-500/450m row rest 1:1 WOD: For time 40-32-24-16-8 one arm dumbbell hang power clean 10-15-20-25-30 wall ball *10 toes to bar (x1.5 knees to chest

 
 
 

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