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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Strength: EMOM 12 min. min. 1-4: 3 front squat min. 5-8: 2 front squat min. 9-12: 1 front squat WOD: For time 12-10-8-6-4-2 pull ups (x1.5 jumping pull ups) 2-4-6-8-10-12 single arm dumbbell box step

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Strength: Every :30 for 20 rounds 1 hang power clean (for quality!) WOD: 5 rounds for time 10 one arm dumbbell thrusters (R) 15/12 cal. row 10 one arm dumbbell thrusters (L) 15 medicine ball sit ups r

432026

Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *15 weighted hip bridge after every round WOD: Every 3:00 for 4 rounds 10 toes to bar

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