Ara

12122025

alicanumay
1 gün önce
1 dakikada okunur

Strength: EMOM 12 min.

odd: 7-7-5-5-3-3 strict press (from the floor)

even: 4-8 chin ups (2-3 chin up negatives)

WOD: 20 minutes time cap.

1-2-3... double dumbbell power clean (choose a challenging weight)

2-4-6... x 7.5m shuttle run

3-6-9... tuck ups

4-8-12... air squat

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Conditioning: For time 20-25-30-25-20 cal. row (15-20-25-20-15 cal. row) rest 1:1 WOD: AMRAP 12 min. 6 box jump 12 steps dumbbell goblet reverse lunge 18 plate ground to overhead CORE: For time 50-40-

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Strength: Every 2:00 for 6 rounds 5-5-4-4-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *15 weighted hip bridge after every round WOD: AMRAP 8 min. 8 burpee 8 back squat (40

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