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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
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Conditioning: A) Every 1:30 for 10 rounds death by 3-4-5-6-7-8-9-10-11-12 box jump overs 6-7-8-9-10-11-12-13-14-15 kettlebell sumo deadlift high pull B) Teams of 2 complete AMRAP in 20 minutes 12 empt

 
 
 
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Strength: EMOM 12 min. odd: 8-6-4-4-6-8 push press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time 25-20-15-10 medicine ball clean 12x7.5m shuttle run 25-20-15-10 knees to chest (16-13-10-7 t

 
 
 
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Strength: Every 2:00 for 6 rounds 7-7-7-5-5-5 back squat *8/8 dumbbell goblet forward lunge after every round WOD: 3 rounds 20 hand release push ups 20/16 cal. row rest 1:00 3 rounds 30 plate ground t

 
 
 

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