Ara

19112024

alicanumay

19 Kas 2024

1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 8-12 no jump burpee

min 2: 8-12 target burpee

min 3: 8-12 burpee box jump

min 4: rest!

WOD: Every 3:00 for 4 rounds

12 pull ups (x1.5 jumping pull ups) + 16 empty bar back rack reverse lunge +20 alternating one leg v-ups

*max. rep plate ground to overhead in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

10 plate/dumbbell snow angel raise

15/15 side lying leg raise

:45 kettlebell/dumbbell farmer's hold

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Hepsini Gör

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Conditioning: A) Every 1:30 for 10 rounds 3-4-5-6-7-8-9-10-11-12 down ups 2-4-6-8-10-12-14-16-18-20 straight leg sit ups B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 15 empty bar back squat A

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Strength: Every 2:00 for 6 rounds 6-5-4-3-2-1 bench press *10 dumbbell fly after every round WOD: 5 rounds for time 15 ring rows 15 kettlebell swings 15 box jump overs *every 2:00 including at 0:00 10

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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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