Ara

14112025

alicanumay
14 Kas 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: max. rep double/single unders in

min 2: max. rep plate ground to overhead in

min 3: max. rep plate hops in

min 4: rest!

:45-:40-:35-:30 on

:15-:20-:25-:30 off

WOD: For time

27-21-15-9

back squat (40/25)

one arm dumbbell hang power clean

rest 1:00

20-16-12-8-4 (x1.5 knees to chest)

*8x7.5m shuttle run after every round

CORE:

tabata mountain climber

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2462026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 front squat *8/8 bodyweight split squat after every round WOD: AMRAP 8 min. 6 pull ups (x1.5 jumping pull ups) 9 push ups rest 1:00 For time 36-30-24-18-

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang squat clean) *drop and reset between sets WOD: 5 rounds for time 20 steps dumbbell goblet reverse lunge 25 v-ups 20 one arm du

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