Ara

1612025

alicanumay
16 Oca 2025
1 dakikada okunur

Conditioning: For time

550/500-450/400-350/300-250/200-150/100m row

rest 1:1 between rounds

WOD: For time

24-20-16-12-8 one arm dumbbell hang clean and press

24-20-16-12-8 steps back rack forward lunge (40/25)

immediately into

15-12-9-6-3 toes to bar (18-15-12-9-6 knees to chest)

15-12-9-6-3 overhead squat (40/25)

Accessory: 3 Rounds

10-12 dumbbell hammer curl

12-15 bench dips

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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

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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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