Ara

1812025

alicanumay

18 Oca 2025

1 dakikada okunur

Conditioning:

A) EMOM 16 min.

min 1: max. rep jumping pull ups in

min 2: max. rep plate ground to overhead in

min 3: max. rep dumbbell goblet reverse lunge in

min 4: max. rep top half v-ups in

:45-:40-:35-:30 on

:15-:20-:25-:30 off

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 8/8 one arm dumbbell thrusters

Athlete B: wall sit

(then rotate)

Athlete A: 15 kettlebell sumo deadlift high pull

Athlete B: dead hang hold

(then rotate)

Athlete A: 200/150m row

Athlete B: max. rep leg raise

(then rotate)

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Hepsini Gör

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Strength: EMOM 4 min. 4 high hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 2 hang power clean WOD: 20 minutes time cap. 2-4-6... empty bar thrusters x7.5m kettlebell/

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Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 target burpee min 3: 6-8 burpee tuck jump min 4: rest! WOD: For time 18-15-12-9-6-3 sumo deadlift high pull (30/20) 3-6-9-12-15-18 ha

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