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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
1152026

Conditioning: EMOM 16 min. min 1: 10-12 down ups min 2: 8-10 over the dumbbell burpee min 3: 6-8 burpee box jumps min 4: rest! WOD: 6 rounds for time 10 hand release push ups 10 dumbbell deadlift 15 t

 
 
 
852026

Conditioning: Every 1:30 for 6 rounds Round 1-3-5 50 double unders (x2 single unders) *max. rep plate ground to overhead in remaining time Round 2-4-6 25 plate ground to overhead *max. rep double/sing

 
 
 
752026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 push press (from the floor) *8/8 leaning lateral raise after every round WOD: 42-36-30-24-18-12-6 one arm dumbbell snatch 3-6-9-12-15-18-21 overhead squat

 
 
 

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