Ara

1962025

alicanumay
19 Haz 2025
1 dakikada okunur

Conditioning: EMOM 15 min.

min 1: max. rep double/single unders in

min 2: max. rep plate ground to overhead in

min 3: max. rep plate hops in

:50-:45-:40-:35-:30 on

:10-:15-:20-:25-:30 off

WOD: 5 Rounds for time

10 single arm dumbbell box step ups

15 knees to chest (10 toes to bar)

20 kettlebell sumo deadlift high pull

*every 2:00 including at 0:00 12 jumping squats

CORE:

tabata weighted crunch with plate

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Hepsini Gör

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962026

Strength: EMOM 12 min. odd: 6-6-6-4-4-4 strict press even: 10/10-10/10-10/10-8/8-8/8-8/8 one arm dumbbell row WOD: 16 minutes time cap. 4 rounds 15/12 cal. row 20 tuck ups 25 kettlebell swings max. re

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Strength: EMOM 12 min. odd: 7-7-5-5-3-3 front squat + wall sit in remaining time even: rest! WOD: 5 Rounds for time 12 double dumbbell hang power clean 15 box jumps 12 hand release push up 25 top half

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