Ara

1442026

alicanumay

14 Nis

1 dakikada okunur

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

WOD: Every 3:00 for 4 rounds

8 power clean (40/25) + 12 wall ball + 16 sit ups

*plank (on hands) in remaining time

rest 1:00 between rounds

CORE:

Tabata flutter kicks

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Hepsini Gör

2292026

Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 back squat *12 kettlebell russian swings after every round WOD: For time cash in: 25 down ups then 5 rounds 15 bench dips 15 dumbbell deadlift 15 tuck ups

2192026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 bench press *10 dumbbell fly after every round WOD: AMRAP 15 min. 12 double dumbbell hang power clean 12 double dumbbell front rack squat 15 sit ups 15/1

1992026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8/8 one arm dumbbell snatch 10 kettlebell goblet squat 12 tuck ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 m

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