Ara

18102024

alicanumay
18 Eki 2024
1 dakikada okunur

Strength: Every 2:00 for 6 rounds

6-6-6-4-4-4 tempo deadlift (2 seconds up 3 seconds down 1 second on the floor)

*6/6 bodyweight jumping lunges after every round

WOD:

AMRAP 7 min.

20 double unders (x2.5 single unders)

12 kettlebell swings

rest 1:00

For time

12-10-8-6-4-2 toes to bar (x1.5 knees to chest)

24-20-16-12-8-4 one arm dumbbell push press

Accessory: 3 Rounds

10-12 dumbbell reverse curl

8/8-10/10 one arm dumbbell kick backs

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Hepsini Gör

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Strength: Every :30 for 20 rounds 1 hang power clean (for quality!) WOD: 5 rounds for time 10 one arm dumbbell thrusters (R) 15/12 cal. row 10 one arm dumbbell thrusters (L) 15 medicine ball sit ups r

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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) *15 weighted hip bridge after every round WOD: Every 3:00 for 4 rounds 10 toes to bar

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Strength: EMOM 12 min. odd: 10-10-10-8-8-8 seated arnold's press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time 10-9-8-7-6-5-4-3-2-1 back squat (50/30) *6 over the bar burpee 9 tuck up 12

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