Ara

14112025

alicanumay
14 Kas
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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Hepsini Gör

8122025

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Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

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Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

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