Ara

2282026

alicanumay
42 dakika önce
1 dakikada okunur

Conditioning:

A) AMRAP 4:00 min. x 3 rounds

8 down ups

12 kettlebell swins

16 top half v-ups

rest 1:30 between rounds

(start where you left off!)

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 15 empty bar overhead squat

Athlete B: wall sit

(then rotate)

Athlete A: 30m kettlebell/dumbbell farmer's carry

Athlete B: dead hang hold

(then rotate)

Athlete A: 15/12 cal. row

Athlete B: max. rep medicine ball russian twists

(then rotate)

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Hepsini Gör

2182026

Strength: Every 2:00 for 6 rounds 8 romanian deadlift *12m dumbbell goblet walking lunge after every round WOD: 10 rounds for time 8 box jump overs 8 push press (35/20) 8 dumbbell goblet squat 8 alter

2082026

Conditioning: For time 600-500-400-500-600m row (550-450-350-450-550m row) WOD: AMRAP 8 min. 8 pull ups (x1.5 jumping pull ups) 16 plate ground to overhead rest 1:00 For time 12-10-8-6-4-2 toes to bar

1982026

Strength: Every 1:30 for 7 rounds 4-4-3-3-2-2-2 power clean 4-4-3-3-2-2-2 hang power clean WOD: 5 rounds for time 6 back squat (50/30) 9 over the bar burpee 12 v-ups 15 bench dips rest :45 Core: tabat

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