Ara

272026

alicanumay
2 Tem
1 dakikada okunur

Strength: EMOM 12 min.

odd: 6-6-5-5-4-4 push press (from the floor)

even: 4-8 chin ups (2-3 chin up negatives)

WOD: For time

16 steps empty bar back rack reverse lunge

16 one arm dumbbell snatch

24 steps empty bar back rack reverse lunge

24 one arm dumbbell snatch

32 steps empty bar back rack reverse lunge

32 one arm dumbbell snatch

50/40. cal row

32 one arm dumbbell snatch

32 steps empty bar back rack reverse lunge

24 one arm dumbbell snatch

24 steps empty bar back rack reverse lunge

16 one arm dumbbell snatch

16 steps empty bar back rack reverse lunge

Core:

tabata seated knee tucks

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Strength: EMOM 5 min. 3 hang power clean rest 1:00 EMOM 5 min. 2 hang power clean WOD: Every 3:00 for 4 rounds 20 plate ground to overhead + 16 dumbbell goblet squat +12/10 cal. row *plank in remainin

2172026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 romanian deadlift *6/6 dumbbell goblet reverse lunge after every round WOD: For time 21-18-15-12-9-6-3 reps push ups kettlebell swings sit up *every 2:00

2072026

Strength: EMOM 10 min. Round 1-3 5 front squat Round 4-6 4 front squat Round 7-10 3 front squat WOD: 4 rounds 8 pull ups (x1.5 jumping pull ups) 16 wall ball rest 1:30 4 rounds 20 top half v-ups 30 do

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