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

1082026

Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 push press *10 dumbbell bent over reverse fly after every round WOD: 16 minutes time cap 5 rounds 16 one arm dumbbell snatch 24 alternating one leg v-ups

882026

A) EMOM 16 min. min 1: max. rep plate ground to overhead in min 2: max. rep ring rows in min 3: max. rep tuck ups in min 4: max. rep plate hops in :45-:40-:35-:30 on :15-:20-:25-:30 off B) Teams of 2

782026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 squat clean + 1 hang squat clean) drop and reset between sets WOD: 5 rounds for time 10 toes to bar (x1.5 knees to chest) 60m (8x7.5m) kettlebell/d

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