Ara

142026

alicanumay
1 Nis
1 dakikada okunur

Strength: Every 1:30 for 9 rounds

10-5-3-1-1-1-3-5-10 front squat

WOD: Every 3:00 for 4 rounds

15 wall ball + 15/12 cal. row + 15 knees to chest (10 toes to bar)

*kettlebell/dumbbell farmer's hold in remaining time

rest 1:00 between rounds

Core: For time

30-25-20-15 top half v-ups

*15-20 seconds hollow after every round

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Hepsini Gör

1362026

Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell goblet squat in min 2: max. rep plate ground to overhead in min 3: max. rep single arm dumbbell box step ups in min 4: max. rep knees to chest in

1262026

Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *12/12 single leg hip bridge after every round WOD: Fort time 100-90-80-70-60-50-40-3

1162026

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: For time 16 one arm dumbbell snatch 16 steps dumbbell goblet forward lun

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