Ara

222026

alicanumay
14 saat önce
1 dakikada okunur

Strength: EMOM 12 min.

odd: 10/10-10/10-10/10-8/8-8/8-8/8 single arm dumbbell z-press

even: 10-10-10-8-8-8 underhand grip bent over barbell row

WOD: For time

21-18-15-12-9-6-3 back squat (40/25)

42-36-30-24-18-12-6 v-ups

*20 plate ground to overhead after every round

Accessory: 3 rounds

12-15 banded pull apart

10-12 dumbbell reverse fly

12/12-15/15 wall sit march

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Hepsini Gör

3112025

Conditioning: EMOM 16 min. min 1: max. rep one arm dumbbell snatch in min 2: max. rep bench dips in min 3: max. rep empty bar overhead squat in min 4: max. rep double/single unders in :45-:40-:35-:30

3012025

Strength: Every 1:30 for 7 rounds 2-2-2-1-1-1-1 x (2 squat clean + 2 hang squat clean) WOD: For time 24-20-16-12-8 steps dumbbell goblet reverse lunge 8-12-16-20-24 ring rows rest 1:00 24-20-16-12-8 w

2912025

Strength: Every 1:30 for 7 rounds 7-6-5-4-3-2-1 push press WOD: 5 rounds for time 15 box jump overs 20 kettlebell swings 25 tuck ups *every 2:00 including at 0:00 12 air squat CORE: tabata weighted cr

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