Ara

1972025

alicanumay
19 Tem
1 dakikada okunur

Conditioning:

A) EMOM 16 min.

min 1: max. rep one arm dumbbell hang snatch in

min 2: max. rep air squat in

min 3: max. meter kettlebell/dumbbell farmer's carry in

min 4: max. rep top half v-ups in

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

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

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 15 down ups

Athlete B: plank hold (on hands)

(then rotate)

Athlete A: 10 single arm dumbbell box step ups

Athlete B: wall sit

(then rotate)

Athlete A: 5 empty bar bear complex

Athlete B: max. cal. ski or bike

(then rotate)

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Hepsini Gör

8122025

Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee

622025

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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Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

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