Ara

21112024

alicanumay
21 Kas 2024
1 dakikada okunur

Strength: EMOM 12 min.

odd: 6-6-4-4-2-2 bench press

even: 8/8 one arm dumbbell row

WOD: 14 minutes time cap.

4 rounds

10 overhead squat (30/20)

15 down ups

20 one arm dumbbell snatch

*max. rep single arm devil's press in remaining time

Core: 3 Rounds

60 mountain climbers

:30 hollow hold

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Hepsini Gör

1432026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

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Strength: EMOM 12 min. odd: 12-12-12-10-10-10 double dumbbell push press even: 10-10-10-8-8-8 bent over barbell row WOD: Every 3:00 for 4 rounds 12 wall ball + 16 one arm dumbbell snatch + 12/10 cal.

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Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

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