Ara

19122024

alicanumay
19 Ara 2024
1 dakikada okunur

Strength: EMOM 12 min.

odd: 12-12-12-10-10-10 dumbbell bench press

even: 3-6 strict pull ups (2-3 pull up negatives)

WOD: Every 3:00 for 4 rounds

10 toes to bar (x1.5 knees to chest) + 12 burpee + 15 wall ball

*kettlebell/dumbbell farmer's hold in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

10-12 zottman curl

15-20 banded push down

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Hepsini Gör

2482026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 bench press *10 dumbbell fly after every round WOD: 20 minutes time cap. 1-2-3... wall ball 2-4-6... one arm dumbbell hang power clean 3-6-9... weighted c

2282026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8 down ups 12 kettlebell swins 16 top half v-ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 minutes Athlete A:

2182026

Strength: Every 2:00 for 6 rounds 8 romanian deadlift *12m dumbbell goblet walking lunge after every round WOD: 10 rounds for time 8 box jump overs 8 push press (35/20) 8 dumbbell goblet squat 8 alter

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