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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Strength: Every 2:00 for 6 rounds 5-5-4-4-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *10(5/5) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 han

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 10 down ups 15 top half v-ups 20 air squat rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 20 one

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