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Ara

2222025

Conditioning:


A) Every 2:00 for 6 rounds


Round 1-4


10/10 bodyweight reverse lunge + 20 plate ground to overhead

*max. rep medicine ball sit ups in remaining time


Round 2-5

15 medicine ball sit ups + 10/10 bodyweight reverse lunge

*max. rep plate ground to overhead in remaining time


Round 3-6

20 plate ground to overhead + 15 medicine ball sit ups

*max. rep bodyweight reverse lunge in remaining time


rest 1:00 between rounds


B) Teams of 2 complete AMRAP in 20 minutes


24 empty bar overhead squat (split as desired)

30 one arm dumbbell push press (synchronized)

24/20 cal. row (split as desired)

30 medicine ball russian twists (synchronized)

 
 
 

Son Yazılar

Hepsini Gör
1642026

Strength: Every 2:00 for 6 rounds 10-10-8-8-6-6 romanian deadlift *12 weighted hip bridge after every round WOD: 5 rounds for time 15 bench dips (6-8 parallette dips) 20 top half v-ups 15 kettlebell s

 
 
 
1542026

Strength: EMOM 12 min. odd: 6-5-4-3-2-1 strict press (from the floor) even: 4-8 strict pull ups (2-3 pull up negatives) WOD: 20 minutes time cap. 2-4-6... reps back squat (30/20) target burpee toes to

 
 
 
1442026

Conditioning: EMOM 12 min. min 1: max. rep double/single unders in min 2: max. rep single arm devil's press in min 3: max. rep lateral jump over the dumbbell in :45-:40-:35-:30 on :15-:20-:25-:30 off

 
 
 

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