Ara

28042024

alicanumay
28 Nis 2024
1 dakikada okunur

Strength: EMOM 16 min.

min 1: 10/10-12/12 single dumbbell bench press

min 2: 10-12 bent over barbell row

min 3: 10-12 paused kettlebell goblet squat (with a second pause at the bottom)

min 4: rest!

WOD: AMRAP 20 min.

50 double unders (100 single unders)

40 air squat

30 plate ground to overhead

20 alternating one leg v-ups

rest :30

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A) EMOM 16 min. min 1: max. rep plate ground to overhead in min 2: max. rep ring rows in min 3: max. rep tuck ups in min 4: max. rep plate hops in :45-:40-:35-:30 on :15-:20-:25-:30 off B) Teams of 2

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 squat clean + 1 hang squat clean) drop and reset between sets WOD: 5 rounds for time 10 toes to bar (x1.5 knees to chest) 60m (8x7.5m) kettlebell/d

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