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

Son Yazılar

Hepsini Gör

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Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 push press *10 dumbbell bent over reverse fly after every round WOD: 16 minutes time cap 5 rounds 16 one arm dumbbell snatch 24 alternating one leg v-ups

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A) EMOM 16 min. min 1: max. rep plate ground to overhead in min 2: max. rep ring rows in min 3: max. rep tuck ups in min 4: max. rep plate hops in :45-:40-:35-:30 on :15-:20-:25-:30 off B) Teams of 2

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 squat clean + 1 hang squat clean) drop and reset between sets WOD: 5 rounds for time 10 toes to bar (x1.5 knees to chest) 60m (8x7.5m) kettlebell/d

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