Ara

25112025

alicanumay
25 Kas 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 8-12 down ups

min 2: 8-12 target burpee

min 3: 8-12 burpee to plate

min 4: rest!

WOD: Every 3:00 for 4 rounds

12 dumbbell deadlift + 12 empty bar thrusters + 12/12 alternating one leg v-ups

*weighted wall sit in remaining time

rest 1:00 between rounds

CORE: For time

60-45-30-15 seconds plank

*20/20 flutter kicks after every round

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Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

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Strength: EMOM 10 min. 3 bench press (climbing) WOD: 5 rounds for time 10 box jump 15 kettlebell swings 20 air squat 30m DUMBBELL farmer's carry rest 2:00 For time 50 box jumps 75 kettlebell swings 10

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Conditioning: Every 2:00 for 6 rounds Round 1-3-5 10 single arm devil's press *max. rep double/single unders in remaining time Round 2-4-6 50 double unders (x2.5 single unders) max. rep single arm dev

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