Ara

2102025

alicanumay
2 Eki 2025
1 dakikada okunur

Conditioning: EMOM 12 min.

min 1: max. rep double/single unders in

min 2: max. rep medicine ball clusters in

min 3: max. rep lateral jump over dumbbell in

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

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

WOD: For time

12-10-8-6-4-2 pull ups (x1.5 jumping pull ups)

12-10-8-6-4-2 overhead squat (40/25)

rest 1:00

12-10-8-6-4-2 toes to bar (x1.5 knees to chest)

*15m dumbbell goblet walking lunge after every round

CORE:

Tabata alternating side plank

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Hepsini Gör

2582026

Strength: EMOM 12 min. min 1-4: 3 squat clean min 5-8: 2 squat clean min 9-12: 1 squat clean WOD: Every 3:00 for 4 rounds 10 pull ups (x1.5 jumping pull ups) + 15 hand release push ups + 20 steps dumb

2482026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 bench press *10 dumbbell fly after every round WOD: 20 minutes time cap. 1-2-3... wall ball 2-4-6... one arm dumbbell hang power clean 3-6-9... weighted c

2282026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8 down ups 12 kettlebell swins 16 top half v-ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 minutes Athlete A:

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