Ara

2082025

alicanumay
20 Ağu 2025
1 dakikada okunur

Conditioning: EMOM 15 min.

min 1: 8-12 no jump burpee

min 2: 8-12 target burpee

min 3: 8-12 burpee to plate

min 4: rest!

WOD: Every 3:00 for 4 rounds

12 back squat (40/25) + 16 push ups + 20 kettlebell swings

*max. rep toes to bar/knees to chest in remaining time

rest 1:00 between rounds

CORE: For time

25-25-20-20 weighted crunch with plate

15-15-10-10 hollow rocks

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Hepsini Gör

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Strength: EMOM 10 min. Round 1-5 hang power clean Round 6-10 3 hang power clean WOD: 20 minutes time cap. 2-4-6... reps one arm dumbbell thrusters down ups kettlebell sumo deadlift high pull tuck ups

1362026

Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell goblet squat in min 2: max. rep plate ground to overhead in min 3: max. rep single arm dumbbell box step ups in min 4: max. rep knees to chest in

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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) *12/12 single leg hip bridge after every round WOD: Fort time 100-90-80-70-60-50-40-3

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