Ara

1222025

alicanumay
12 Şub 2025
1 dakikada okunur

Conditioning: EMOM 16 min

min 1: 8-10 down ups

min 2: 8-10 burpee to plate

min 3: 8-10 over the dumbbell burpee

min 4: rest!

WOD: Every 3:00 for 4 rounds

10 hand release push ups + 20 kettlebell swings + 30 air squat

*plank in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

10/10 dumbbell concentration curl

10/10 single arm dumbbell skull crushers

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Strength: Every 2:00 for 6 rounds 9-7-5-3-3-3 back squat *6/6 single arm dumbbell box step ups after every round WOD: 6 Rounds for time 15 double dumbbell push press 12 toes to bar (x1.5 knees to ches

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Conditioning: EMOM 12 min. odd: max. cal. row even: rest! WOD: Every 3:00 for 4 rounds 15 hand release push ups + 15 dumbbell deadlift + 15 v-ups *dead hang hold in remaining time rest 1:00 between ro

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