Ara

1122024

alicanumay

1 Ara 2024

1 dakikada okunur

Strength: EMOM 12 min.

min 1: 8/8-10/10 one arm dumbbell z press

min 2: 8/8-10/10 one arm dumbbell row

min 3: 8-12 empty bar overhead squat with perfect form

min 4: rest!

WOD: 20 minutes time cap.

2-3-4... reps

push ups

x2 dumbbell goblet reverse lunge

hanging l-sit raises

*20 double unders (40 single unders) after every round

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Hepsini Gör

10102026

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 plate ground to overhead 3-6-9-12-15-18-21-24-27-30 air squat B) Teams of 2 complete AMRAP in 20 minutes 20 one arm dumbbel

9102026

Strength: Every 2:00 for 6 rounds 7-5-3-3-5-7 push press *10/10 leaning dumbbell lateral raise after every round WOD: Every 3:00 for 4 rounds 15/12 cal. row + 20 kettlebell swings + 15 medicine ball c

8102026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 back squat *8/8 lateral box step ups after every round WOD: For time 25-20-15-10-5 hand release push ups 50-40-30-20-10 double unders (x2.5 single unders

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