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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Hepsini Gör

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

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Strength: EMOM 12 min. odd: 12-12-12-10-10-10 double dumbbell push press even: 10-10-10-8-8-8 bent over barbell row WOD: Every 3:00 for 4 rounds 12 wall ball + 16 one arm dumbbell snatch + 12/10 cal.

1232026

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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