Ara

1422026

alicanumay
14 Şub
1 dakikada okunur

Conditioning:

A) AMRAP 4:00 min. x 3 rounds

10 down ups

20 top half v-ups

10 empty bar back squat

rest 1:30 between rounds

(start where you left off!)

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 12 hand release push ups

Athlete B: plank (on hands)

(then rotate)

Athlete A: 16 kettlebell swings

Athlete B: dead hang hold

(then rotate)

Athlete A: 40 double unders (x2.5 single unders)

Athlete B: max. rep flutter kicks

(then rotate)

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Hepsini Gör

1542026

Strength: EMOM 12 min. odd: 6-5-4-3-2-1 strict press (from the floor) even: 4-8 strict pull ups (2-3 pull up negatives) WOD: 20 minutes time cap. 2-4-6... reps back squat (30/20) target burpee toes to

1442026

Conditioning: EMOM 12 min. min 1: max. rep double/single unders in min 2: max. rep single arm devil's press in min 3: max. rep lateral jump over the dumbbell in :45-:40-:35-:30 on :15-:20-:25-:30 off

1342026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 front squat *8/8 weighted split squat after every round WOD: AMRAP 8 min. 8 box jumps 8 hand release push ups rest 1:00 For time 30-24-18-12-6 alternating

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