Ara

1472026

alicanumay
6 saat önce
1 dakikada okunur

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: For time

10-9-8-7-6-5-4-3-2-1 box jump overs

2-4-6-8-10-12-14-16-18-20 plate ground to overhead

*6 toes to bar (x1.5 knees to chest) after every round

Accessory: EMOM 9 min.

min 1: 20-30 seconds dead hang hold

min 2: 30-45 seconds overhead plate hold

min 3: 30-45 seconds wall sit

Son Yazılar

Hepsini Gör

1372026

Strength: EMOM 12 min. odd: 8-7-6-5-4-3 push press even: 10/10-10/10-10/10-8/8-8/8-8/8 one arm dumbbell row WOD: AMRAP 15 min. 10 down ups 12 double dumbbell front rack squat 10 hand release push ups

1172026

Conditioning: A) EMOM 16 min. min 1: max. rep plate ground to overhead in min 2: max. rep double/single unders in min 3: max. rep shoulder taps in min 4: max. rep air squat in :45-:40-:35-:30 on :15-:

1072026

Strength: EMOM 4 min. 4 hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 2 hang power clean WOD: 5 rounds for time 15 double dumbbell push press 20-16-12-8-4 x 7.5m shut