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Ara

1162026

Conditioning: EMOM 16 min.


min 1: 10-12 no jump burpee

min 2: 8-10 target burpee

min 3: 6-8 burpee tuck jumps

min 4: rest!


WOD: For time


16 one arm dumbbell snatch

16 steps dumbbell goblet forward lunge

20 one arm dumbbell snatch

20 steps dumbbell goblet forward lunge

24 one arm dumbbell snatch

24 steps dumbbell goblet forward lunge


150m (20x7.5m) kettlebell/dumbbell farmer's carry


24 steps dumbbell goblet forward lunge

24 one arm dumbbell snatch

20 steps dumbbell goblet forward lunge

20 one arm dumbbell snatch

16 steps dumbbell goblet forward lunge

16 one arm dumbbell snatch


Accessory: 3 rounds


10-12 dumbbell zottman curl

12/12-15/15 single arm banded push down

 
 
 

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Hepsini Gör
2272026

Strength: EMOM 5 min. 3 hang power clean rest 1:00 EMOM 5 min. 2 hang power clean WOD: Every 3:00 for 4 rounds 20 plate ground to overhead + 16 dumbbell goblet squat +12/10 cal. row *plank in remainin

 
 
 
2172026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 romanian deadlift *6/6 dumbbell goblet reverse lunge after every round WOD: For time 21-18-15-12-9-6-3 reps push ups kettlebell swings sit up *every 2:00

 
 
 
2072026

Strength: EMOM 10 min. Round 1-3 5 front squat Round 4-6 4 front squat Round 7-10 3 front squat WOD: 4 rounds 8 pull ups (x1.5 jumping pull ups) 16 wall ball rest 1:30 4 rounds 20 top half v-ups 30 do

 
 
 

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