Ara

22122024

alicanumay

22 Ara 2024

1 dakikada okunur

Strength: EMOM 16 min.

min 1: 8 bench press

min 2: 8-10 bent over dumbbell row

min 3: 10-12 one arm dumbbell box step ups

min 4: rest!

WOD: 20 minutes time cap.

1-2-3... reps hang power clean (30/20)

2-4-6... cal. row

3-6-9... reps plate ground to overhead

4-8-12... reps top half v-ups

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 bench press *10 dumbbell fly after every round WOD: AMRAP 15 min. 12 double dumbbell hang power clean 12 double dumbbell front rack squat 15 sit ups 15/1

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 8/8 one arm dumbbell snatch 10 kettlebell goblet squat 12 tuck ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 m

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Strength: Every 2:00 for 6 rounds 8 romanian deadlift + 12/12 single leg hip bridge WOD: Every 3:00 for 4 rounds 12 box jump overs + 18 bench dips + 12 pull ups (x1.5 jumping pull ups) *plank (on hand

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