Ara

12072024

alicanumay
12 Tem 2024
1 dakikada okunur

Strength: Every 2:00 for 6 rounds

8-6-4-2-2-2 front squat

*8/8 bodyweight split squat after every round

WOD: For time

18/18-15/15-12/12-9/9-6/6-3/3 one arm dumbbell push press

18-15-12-9-6-3 burpee

18-15-12-9-6-3 toes to bar (21-18-15-12-9-6 knees to chest)

18/18-15/15-12/12-9/9-6/6-3/3 dumbbell goblet forward lunge

CORE: 3 Rounds

:20 side plank (R)

:20 rest

:20 hollow hold

:20 rest

:20 side plank (L)

:20 rest

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Hepsini Gör

592026

Conditioning: A) EMOM 16 min. min 1: max. rep empty bar back squat in min 2: max. rep one arm dumbbell hang clean and press in min 3: max. rep top half v-ups in min 4: max. rep plate hops in :45-:40-:

492026

Strength: EMOM 12 min. min 1-4 5 front squat min 5-8 4 front squat min 9-12 3 front squat WOD: AMRAP 8 min. 8/6 cal. row 10 wall ball rest 1:00 For time 25-20-15-10-5 plate ground to overhead 5-10-15-

392026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 high hang power clean + 1 hang power clean + 1 power clean) (for quality!) *drop and reset between sets WOD: AMRAP 15 min. 10 hand release push ups

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