Ara

23102025

alicanumay
23 Eki 2025
1 dakikada okunur

Strength:

EMOM 4 min.

3 squat clean

rest 1:00

EMOM 4 min.

2 squat clean

rest 1:00

EMOM 4 min.

1 squat clean

(for quality)

WOD: Every 3:00 for 4 rounds

12 push ups + 10/10 one arm dumbbell snatch + 10/8 cal. row

*plank (on hands) in remaining time

rest 1:00 between rounds

Accessory: 3 rounds

8/8-10/10 one arm dumbbell skull crushers

15-20 banded hammer curl

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Hepsini Gör

1562026

Strength: EMOM 10 min. Round 1-5 hang power clean Round 6-10 3 hang power clean WOD: 20 minutes time cap. 2-4-6... reps one arm dumbbell thrusters down ups kettlebell sumo deadlift high pull tuck ups

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Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell goblet squat in min 2: max. rep plate ground to overhead in min 3: max. rep single arm dumbbell box step ups in min 4: max. rep knees to chest in

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Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *12/12 single leg hip bridge after every round WOD: Fort time 100-90-80-70-60-50-40-3

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