Ara

21102026

alicanumay

1 gün önce

1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 10-12 no jump burpee

min 2: 8-10 target burpee

min 3: 6-8 burpee tuck jump

min 4: rest!

WOD: For time

18-15-12-9-6-3 sumo deadlift high pull (30/20)

3-6-9-12-15-18 hand release push ups

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

3-6-9-12-15-18 x7.5m shuttle run

Accessory: 3 rounds

12-15 dumbbell waiter curl

12-15 dumbbell french press

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Hepsini Gör

22102026

Strength: EMOM 4 min. 4 high hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 2 hang power clean WOD: 20 minutes time cap. 2-4-6... empty bar thrusters x7.5m kettlebell/

20102026

Strength: Every 2:00 for 6 rounds 6 back squat + 12 kettlebell russian swings WOD: AMRAP 15 min. 10 medicine ball clean 15 bench dips 20 alternating one leg v-ups 30 double unders (x2.5 single unders)

19102026

Strength: EMOM 12 min. odd: 8-7-6-5-4-3 push press (from the floor) even: 4-8 chin ups (2-3 chin up negatives) WOD: Every 3:00 for 4 rounds 8 single arm devil's press + 16 dumbbell goblet squat + 16 s

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