Ara

2492025

alicanumay
24 Eyl
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

8122025

Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee

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Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

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Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

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