Ara

2492025

alicanumay
24 Eyl 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 10-12 target burpee

min 2: 10-12 box jump overs

min 3: 8-10 burpee box jump overs

min 4: rest!

WOD: 5 rounds for time

12 double dumbbell z press

16 steps back rack forward lunge (30/20)

12 double dumbbell hang snatch

16 alternating one leg v-ups

rest :30

CORE: For time

15-15-10-10 hollow rocks

15-15-20-20 seated knee tucks

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Hepsini Gör

2682026

Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *8 seated box jumps after every round WOD: For time 15 kettlebell swings 20 v-ups 20 kettlebell swings 25 v-ups 25 kettlebell swings 30 v-ups 5

2582026

Strength: EMOM 12 min. min 1-4: 3 squat clean min 5-8: 2 squat clean min 9-12: 1 squat clean WOD: Every 3:00 for 4 rounds 10 pull ups (x1.5 jumping pull ups) + 15 hand release push ups + 20 steps dumb

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

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