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Ara

23102024

Conditioning: EMOM 16 min.


min 1: 10-12 no jump burpee

min 2: 8-10 target burpee

min 3: 6-8 burpee broad jump

min 4: rest!


WOD:


4 minutes time cap.


40 toes to bar (x1.5 knees to chest)

*every minute starts with 6 kettlebell swings including at 0:00

max. rep empty bar back rack forward lunge in remaining time


rest 1:30


4 minutes time cap.


50 steps empty bar back rack forward lunge

*every minute starts with 4 toes to bar(x1.5 knees to chest) including at 0:00

max. rep kettlebell swings in remaining time


rest 1:30


4 minutes time cap.


60 kettlebell swings

*every minute starts with 6 steps back rack forward lunge including at 0:00

max. rep toes to bar (knees to chest) in remaining time


Accessory: 3 Rounds


Barbell 21

10-12 inverted skull crushers

 
 
 

Son Yazılar

Hepsini Gör
8112025

Conditioning: A) Every 2:00 for 6 rounds Round 1-4 15 kettlebell/dumbbell goblet squat + 15 down ups *max. rep v-ups in remaining time Round 2-5 15 down ups + 15 v-ups *max. rep kettlebell/dumbbell go

 
 
 
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Strength: Every 2:00 for 6 rounds 5 push press (from the floor) + 10 bent over reverse fly WOD: 6 rounds for time 15 wall ball 15/12 cal. row 15 medicine ball sit ups *every 2:00 including at 0:00 4 p

 
 
 
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Conditioning: EMOM 16 min. min 1: 8-10 target burpee min 2: 8-10 burpee to plate min 3: 8-10 burpee tuck jump min 4: rest! WOD: For time AMRAP 8 min. 12 bench dips (6-8 parallette dips) 12 steps dumbb

 
 
 

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