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

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

1142026

Conditioning: A) Every 1:30 for 10 rounds death by 6-7-8-9-10-11-12-13-14-15 dumbbell deadlift 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes 12 single arm

1042026

Strength: Every 2:00 for 6 rounds 6-6-6-4-4-4 push press *8/8 leaning dumbbell lateral raise after every round WOD: 10 rounds for time 4 pull ups (x1.5 jumping pull ups) 6 burpee 8 v-ups 10 kettlebell

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