Ara

272025

alicanumay
2 Tem
1 dakikada okunur

Strength: EMOM 12 min.

odd: 15-15-15-10-10-10 dumbbell bench press

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

WOD: Every 3:00 for 4 rounds

10 over the dumbbell burpee + 15 straight leg sit ups + 20 one arm dumbbell snatch

*wall sit in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

15 kettlebell upright row

12/12 bodyweight split squat

15/15 weighted shoulder taps

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Hepsini Gör

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Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee

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Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

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Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

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