Ara

27112024

alicanumay
27 Kas 2024
1 dakikada okunur

Conditioning: 3 sets

EMOM 5 min.

min 1: max cal. row in 45 seconds

min 2: max cal. row in 40 seconds

min 3: max. cal. row in 35 seconds

min 4: max. cal. row in 30 seconds

min 5: rest!

WOD:

AMRAP 7 min.

7 pull up (10 jumping pull ups)

9 hand release push ups

rest 1:00

For time

40-30-20-10 plate ground to overhead

30-40-50-60 medicine ball russian twists

Accessory: 3 Rounds

10/10 one arm dumbbell kick back

15 banded hammer curl

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Hepsini Gör

1732026

Strength: Every 1:30 for 7 rounds 5-5-4-4-3-3-3 front squat *8 box jumps after every round WOD: For time AMRAP 8 min. 6 hang power clean (40/25) 12 steps barbell back rack forward lunge (40/25) rest 2

1632026

Strength: Every 2:00 for 6 rounds 10-8-6-6-8-10 romanian deadlift *15 kettlebell russian swings after every round WOD: AMRAP 15 min. 10 one arm dumbbell thrusters 10 ring rows 10 medicine ball sit ups

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)

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