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 12 min. min 1-4 5 front squat min 5-8 4 front squat min 9-12 3 front squat WOD: AMRAP 8 min. 8/6 cal. row 10 wall ball rest 1:00 For time 25-20-15-10-5 plate ground to overhead 5-10-15-

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 high hang power clean + 1 hang power clean + 1 power clean) (for quality!) *drop and reset between sets WOD: AMRAP 15 min. 10 hand release push ups

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