Ara

2582026

alicanumay
8 dakika önce
1 dakikada okunur

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 dumbbell goblet reverse lunge

*plank (on hands) in remaining time

rest 1:00 between rounds

Core: For time

25-20-15-10 leg raise

*12 hollow rocks after every round

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Hepsini Gör

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

2282026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8 down ups 12 kettlebell swins 16 top half v-ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 minutes Athlete A:

2182026

Strength: Every 2:00 for 6 rounds 8 romanian deadlift *12m dumbbell goblet walking lunge after every round WOD: 10 rounds for time 8 box jump overs 8 push press (35/20) 8 dumbbell goblet squat 8 alter

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