Ara

2582025

alicanumay
25 Ağu 2025
1 dakikada okunur

Strength: EMOM 12 min.

odd: 10/10-10/10-10/10-8/8-8/8-8/8 alternating dumbbell bench press

even: 3-6 chin ups (2-3 chin up negatives)

WOD: For time

10 wall ball

16 one arm dumbbell snatch

15 wall ball

20 one arm dumbbell snatch

20 wall ball

24 one arm dumbbell snatch

50 straight leg sit ups

24 one arm dumbbell snatch

20 wall ball

20 one arm dumbbell snatch

15 wall ball

16 one arm dumbbell snatch

10 wall ball

Accessory: 3 Rounds

10/10 leaning lateral raise

10/10 one arm dumbbell row

15/15 single leg hip bridge

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Hepsini Gör

1432026

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)

1332026

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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