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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
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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