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

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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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Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 back squat *12/12 single leg hip bridge after every round WOD: For time 15-12-9-6-3 double dumbbell hang clean & push press 10-8-6-4-2 x 7.5m shuttle run

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