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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
1232026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

 
 
 
1132026

Strength: EMOM 10 min. 3 bench press (climbing) WOD: 5 rounds for time 10 box jump 15 kettlebell swings 20 air squat 30m DUMBBELL farmer's carry rest 2:00 For time 50 box jumps 75 kettlebell swings 10

 
 
 
1032026

Conditioning: Every 2:00 for 6 rounds Round 1-3-5 10 single arm devil's press *max. rep double/single unders in remaining time Round 2-4-6 50 double unders (x2.5 single unders) max. rep single arm dev

 
 
 

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