Ara

1172026

alicanumay
6 saat önce
1 dakikada okunur

Conditioning:

A) EMOM 16 min.

min 1: max. rep plate ground to overhead in

min 2: max. rep double/single unders in

min 3: max. rep shoulder taps in

min 4: max. rep air squat in

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

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

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 12 hand release push ups

Athlete B: plank (on hands)

(then rotate)

Athlete A: 15 kettlebell sumo deadlift high pull

Athlete B: dead hang hold

(then rotate)

Athlete A: 12/10 cal. row

Athlete B: max. rep weighted crunch with plate

(then rotate)

Son Yazılar

Hepsini Gör

1072026

Strength: EMOM 4 min. 4 hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 2 hang power clean WOD: 5 rounds for time 15 double dumbbell push press 20-16-12-8-4 x 7.5m shut

972026

Strength: Every 1:30 for 7 rounds 5 front squat (climbing) + 15/15 wall sit march WOD: 20 minutes time cap. 1-2-3... toes to bar (2-4-6... knees to chest) 2-4-6... wall ball 1-2-3... burpee 2-4-6... k

872026

Conditioning: For time 500-400-300-400-500m row (450-350-250-350-450m row) rest 1:1 between rounds WOD: Every 3:00 for 4 rounds 15 push ups + 20 dumbbell goblet forward lunge + 15 double dumbbell powe