Ara

2412025

alicanumay
24 Oca 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 10-12 down ups

min 2: 8-10 target burpee

min 3: 6-8 dumbbell facing burpees

min 4: rest!

WOD: For time

18-15-12-9-6 thrusters (30/20)

12-10-8-6-4 pull ups (x1.5 jumping pull ups)

24-20-16-12-8 tuck ups

75-60-45-30-15m kettlebell/dumbbell farmer's carry

Accessory: 3 Rounds

12 dumbbell waiter curl

12/12 banded single arm overhead triceps extension

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Hepsini Gör

1332026

Strength: EMOM 12 min. odd: 12-12-12-10-10-10 double dumbbell push press even: 10-10-10-8-8-8 bent over barbell row WOD: Every 3:00 for 4 rounds 12 wall ball + 16 one arm dumbbell snatch + 12/10 cal.

1232026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

1132026

Strength: EMOM 10 min. 3 bench press (climbing) WOD: 5 rounds for time 10 box jump 15 kettlebell swings 20 air squat 30m DUMBBELL farmer's carry rest 2:00 For time 50 box jumps 75 kettlebell swings 10

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