Ara

17102024

alicanumay
17 Eki 2024
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

2-2-2-1-1-1-1 paused front squat ( a second pause at the bottom)

3-3-3-2-2-2-2 front squat

WOD: Every 3:00 for 4 rounds

10 double dumbbell power clean + 8/8 alternating one leg v-ups + 10 over the dumbbells burpee

*max. rep single arm dumbbell box step ups in remaining time

rest 1:00 between rounds

CORE:

tabata hollow rocks

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Hepsini Gör

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Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

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Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

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Strength: EMOM 12 min. odd: 9-7-5-3-3-3 bench press even: 10/10-10/10-10/10-8/8-8/8-8/8 three point dumbbell row WOD: 20 minutes time cap. 5 rounds 10 over the dumbbell burpee 20 one arm dumbbell snat

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