Ara

182025

alicanumay
1 Ağu 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 10-12 no jump burpee

min 2: 8-10 target burpee

min 3: 6-8 burpee to plate

min 4: rest!

WOD: Every 3:00 for 4 rounds

15 double dumbbell hang power clean + 15 wall ball + 15 tuck ups

*max. rep pull ups/jumping pull ups in remaining time

rest 1:00 between rounds

CORE: 3 Rounds

20/20 mountain climbers

25 seconds hollow hold

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Conditioning: For time 6 x 300/250m row rest 1:1 WOD: AMRAP 16 min. 10 medicine ball clean 10 hand release push ups 10 box jump overs 15 top half v-ups CORE: tabata leg raise

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Conditioning: A) EMOM 16 min. min 1: max. rep air squat in min 2: max. rep empty bar push press in min 3: max. rep weighted crunch with plate in min 4: max. rep plate hops in :45-:40-:35-:30 on :15-:2

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