Ara

1832026

alicanumay
3 saat önce
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 10-12 no jump burpee

min 2: 8-10 lateral burpee over the dumbbell

min 3: 6-8 burpee broad jump

min 4: rest!

WOD: Every 3:00 for 4 rounds

12 toes to bar (x1.5 knees to chest) + 20 one arm dumbbell snatch + 12 hand release push ups

*max. rep empty bar overhead squat in remaining time

rest 1:00 between rounds

CORE:

Tabata top half v-ups

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Hepsini Gör

1732026

Strength: Every 1:30 for 7 rounds 5-5-4-4-3-3-3 front squat *8 box jumps after every round WOD: For time AMRAP 8 min. 6 hang power clean (40/25) 12 steps barbell back rack forward lunge (40/25) rest 2

1632026

Strength: Every 2:00 for 6 rounds 10-8-6-6-8-10 romanian deadlift *15 kettlebell russian swings after every round WOD: AMRAP 15 min. 10 one arm dumbbell thrusters 10 ring rows 10 medicine ball sit ups

1432026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

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