Ara

2442025

alicanumay
24 Nis 2025
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

9-7-5-3-5-7-9 back squat

WOD: For time

16-14-12-10-8 pull ups (x1.5 jumping pull ups)

12-16-20-24-28 one arm dumbbell push press

immediately into

16-14-12-10-8 toes to bar (x1.5 knees to chest)

150-200-250-300-350m row (100-150-200-250-300m row)

CORE:

Tabata plank (on hands)

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Hepsini Gör

742026

Strength: EMOM 12 min. odd: 10/10-10/10-10/10-8/8-8/8-8/8 alternating dumbbell bench press even: 10-10-10-8-8-8 bent over barbell row WOD: AMRAP 20 minutes 15 empty bar overhead squat 20 tuck ups 250/

642026

Conditioning: EMOM 16 min. min 1: 10-12 down ups min 2: 8-10 target burpee min 3: 6-8 burpee to plate min 4: rest! WOD: Every 3:00 for 4 rounds 10/10 one arm dumbbell hang clean and press + 15 dumbbel

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Conditioning: A) EMOM 16 min. min 1: max. rep bodyweight reverse lunge in min 2: max. rep shoulder taps in min 3: max. rep kettlebell sumo deadlift high pull in min 4: max. rep lateral jump over the d

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