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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
2582026

Strength: EMOM 12 min. min 1-4: 3 squat clean min 5-8: 2 squat clean min 9-12: 1 squat clean WOD: Every 3:00 for 4 rounds 10 pull ups (x1.5 jumping pull ups) + 15 hand release push ups + 20 steps dumb

 
 
 
2482026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 bench press *10 dumbbell fly after every round WOD: 20 minutes time cap. 1-2-3... wall ball 2-4-6... one arm dumbbell hang power clean 3-6-9... weighted c

 
 
 
2282026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8 down ups 12 kettlebell swins 16 top half v-ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 minutes Athlete A:

 
 
 

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