Ara

13102025

alicanumay
13 Eki 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 10-12 no jump burpee

min 2: 8-10 lateral burpee over the dumbbell

min 3: 6-8 burpee box jump

min 4: rest!

WOD: For time

12-10-8-6-4-2 single arm dumbbell box step ups

18-15-12-9-6-3 empty bar overhead squat

rest 1:00

12/12-10/10-8/8-6/6-4/4-2/2 one arm dumbbell snatch

36-30-24-18-12-6 medicine ball sit ups

CORE: For time

40-30-20-10 kettlebell russian twists

6-9-12-15 hollow rocks

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Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell goblet squat in min 2: max. rep plate ground to overhead in min 3: max. rep single arm dumbbell box step ups in min 4: max. rep knees to chest in

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Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 target burpee min 3: 6-8 burpee tuck jumps min 4: rest! WOD: For time 16 one arm dumbbell snatch 16 steps dumbbell goblet forward lun

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