Ara

14082024

alicanumay
14 Ağu 2024
1 dakikada okunur

Conditioning: EMOM 12 min.

min 1: 10-12 down ups

min 2: 8-10 target burpee

min 3: 6-8 one arm dumbbell burpee box step ups

WOD: Every 3:00 for 4 rounds

10empty bar hang muscle snatch + 8/8 empty bar back rack reverse lunge + 15 bench dips (6-8 parallette dips)

*kettlebell/dumbbell farmer's hold in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

15empty bar biceps curl

10/10 single arm dumbbell skull crushers

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Strength: EMOM 10 min. Round 1-5 5 front squat Round 6-10 3 front squat WOD: 20 minutes time cap. 1-2-3... pull ups (2-4-6... jumping pull ups) 2-4-6... box jump overs 3-6-9... tuck ups 4-8-12... kett

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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: Every 3:00 for 4 rounds 16 kettlebell sumo deadlift high pull + 12 wall

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