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

1712025

Conditioning: A) AMRAP 4:00 min. x 3 rounds 20 air squat 15 kettlebell swings 10 jumping pull ups rest 1:30 between rounds (start where you left off) B) Teams of 2 complete AMRAP in 20 minutes (i go y

1612025

Strength: Every 2:00 for 6 rounds 5 back squat (climbing) + 12(6/6) single arm dumbbell box step ups WOD: For time 3 rounds 15 deadlift (40/25) 15 over the bar burpee rest 1:00 3 rounds 20 one arm dum

1512025

Conditioning: For time 500/450-400/350-300/250-400/350-500/450m row rest 1:1 WOD: For time 40-32-24-16-8 one arm dumbbell hang power clean 10-15-20-25-30 wall ball *10 toes to bar (x1.5 knees to chest

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