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Ara

22092024

Strength: EMOM 16 min.


min 1: 8/8-10/10 alternating dumbbell bench press

min 2: 8/8-10/10 one arm dumbbell row

min 3: 6/6-8/8 bodyweight step through lunge

min 4: rest!


WOD: For time


10empty bar strict press

15weighted crunch with plate

20 air squat


20 empty bar strict press

25 weighted crunch with plate

30 air squat


30 empty bar strict press

35 weighted crunch with plate

40 air squat


150 double unders (300 single unders)


40 air squat

35 weighted crunch with plate

30 empty bar strict press


30 air squat

25 weighted crunch with plate

20 empty bar strict press


20 air squat

15weighted crunch with plate

10empty bar strict press

 
 
 

Son Yazılar

Hepsini Gör
8122025

Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee

 
 
 
622025

Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

 
 
 
522025

Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

 
 
 

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