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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Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

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