Ara

11122024

alicanumay
11 Ara 2024
1 dakikada okunur

Strength: EMOM 12 min.

Round 1-4 4 power clean

Round 5-8 3 power clean

Round 9-12 2 power clean

WOD: EMOM 16 min.

min 1: max. rep push ups in

min 2: max. rep sumo deadlift high pull in

min 3: max. rep toes to bar (knees to chest) in

min 4: max. rep bodyweight reverse lunge in

:45-:40-:35-:30 on

:15-:20-:25-:30 off

Accessory: EMOM 9 min.

min 1: 15/15-20/20 seconds single leg wall sit

min 2: 30-45 seconds overhead plate hold

min 3: 30-45 seconds kettlebell/dumbbell farmer's hold

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Hepsini Gör

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 8 hand release push ups 12 medicine ball sit ups 16 plate ground to overhead rest 1:00 between rounds (start where you left off!) B) Teams of 2 complete AMR

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Strength: EMOM 12 min. odd: 10-10-10-8-8-8 seated arnold's press even: 10-10-10-8-8-8 underhand grip bent over barbell row WOD: 3 rounds for time 30 double dumbbell power clean 30 wall ball 30 single

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Strength: Every 2:00 for 5 rounds 10 romanian deadlift *6/6 bodyweight step through lunge after every round WOD: For time 10-9-8-7-6-5-4-3-2-1 overhead squat (30/20) toes to bar (x2 knees to chest) *3

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