Ara

23102025

alicanumay
2 gün önce
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

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 12 kettlebell swings 16 alternating one leg v-ups 12 steps dumbbell goblet reverse lunge B) Teams of 2 complete AMRAP in 20 minutes (i go you go for full ro

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Strength: Every 2:00 for 6 rounds 5-5-5-3-3-3 back squat *10 single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 empty bar strict press 10 toes to bar (x1.5 knees to chest) 30 dou

22102025

Strength: EMOM 12 min. odd: 7-6-5-4-3-2 bench press even: 10/10-10/10-10/10-8/8-8/8-8/8 one arm dumbbell row WOD: For time 18-16-14-12-10-8-6-4-2 reps burpee dumbbell deadlift one arm dumbbell thruste

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