Ara

20122025

alicanumay
20 Ara 2025
1 dakikada okunur

Conditioning:

A) AMRAP 4:00 min. x 3 rounds

10 hand release push ups

10 empty bar back squat

15 medicine ball sit ups

rest 1:30 between rounds

(start where you left off)

B) Teams of 2 complete AMRAP in 20 minutes

20 one arm dumbbell hang power clean (synchronized)

30 wall ball (split as desired)

20 seated knee tucks (synchronized)

60 double unders (x2.5 single unders) (split as desired)

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Hepsini Gör

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Strength: EMOM 12 min. odd: 6 power clean + kettlebell/dumbbell farmer's hold even: rest! WOD: 6 rounds for time 15 bench dips 20 kettlebell swings 25 straight leg sit ups *every 2:00 includung at 0:0

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Conditioning: A) Every 1:30 for 10 rounds death by 3-6-9-12-15-18-21-24-27-30 air squat 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes (i go you go for full

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Strength: Every 2:00 for 6 rounds 9-7-5-3-3-3 front squat *8/8 weighted split squat after every round WOD: 5 rounds for time 12 double dumbbell push press 40 double unders (x2.5 single unders) 12 kett

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