Ara

28102024

alicanumay
28 Eki 2024
1 dakikada okunur

Strength: Every 2:00 for 6 rounds

10-10-8-8-6-6 romanian deadlift

*12 weighted hip bridge after every round

WOD: Every 3:00 for 4 rounds

12 hand release push ups + 12 one arm dumbbell hang squat clean (choose a challenging weight) + 12 box jump overs

*plank in remaining time

rest 1:00 between rounds

CORE: For time

30-24-18-12-6 seated knee tucks

*10 hollow rocks after every round

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 10 empty bar overhead squat 10 bench dips 15 medicine ball sit ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 m

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Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 target burpee min 3: 6-8 burpee tuck jumps min 4: rest! WOD: For time 10 box jump overs 15 kettlebell sumo deadlift high pull 15 box

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Strength: EMOM 12 min. odd: 10/10-10/10-10/10-8/8-8/8-8/8 seated one arm dumbbell strict press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time cash in: 75 air squat then 4 rounds 20 one arm d

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