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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Hepsini Gör

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 8 hand release push ups 12 medicine ball sit ups 16 plate ground to overhead rest 1:00 between rounds (start where you left off!) B) Teams of 2 complete AMR

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Strength: EMOM 12 min. odd: 10-10-10-8-8-8 seated arnold's press even: 10-10-10-8-8-8 underhand grip bent over barbell row WOD: 3 rounds for time 30 double dumbbell power clean 30 wall ball 30 single

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Strength: Every 2:00 for 5 rounds 10 romanian deadlift *6/6 bodyweight step through lunge after every round WOD: For time 10-9-8-7-6-5-4-3-2-1 overhead squat (30/20) toes to bar (x2 knees to chest) *3

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