12112024
- alicanumay
- 12 Kas 2024
- 1 dakikada okunur
Strength: EMOM 10 min.
3 hang squat clean
(for quality)
WOD: 5 Rounds for time
12 empty bar back squat
16/14 cal. row
20 one arm dumbbell hang clean and press
24 tuck ups
rest :45
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Hepsini GörStrength: Every 1:30 for 7 rounds 5-5-4-4-3-3-3 front squat *8 box jumps after every round WOD: For time AMRAP 8 min. 6 hang power clean (40/25) 12 steps barbell back rack forward lunge (40/25) rest 2
Strength: Every 2:00 for 6 rounds 10-8-6-6-8-10 romanian deadlift *15 kettlebell russian swings after every round WOD: AMRAP 15 min. 10 one arm dumbbell thrusters 10 ring rows 10 medicine ball sit ups
Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)
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