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

2482026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 bench press *10 dumbbell fly after every round WOD: 20 minutes time cap. 1-2-3... wall ball 2-4-6... one arm dumbbell hang power clean 3-6-9... weighted c

2282026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8 down ups 12 kettlebell swins 16 top half v-ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 minutes Athlete A:

2182026

Strength: Every 2:00 for 6 rounds 8 romanian deadlift *12m dumbbell goblet walking lunge after every round WOD: 10 rounds for time 8 box jump overs 8 push press (35/20) 8 dumbbell goblet squat 8 alter

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