Ara

2842026

alicanumay
1 gün önce
1 dakikada okunur

Strength: EMOM 12 min.

odd: 10/10-10/10-10/10-8/8-8/8-8/8 one arm dumbbell strict press

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

WOD: AMRAP 15 min.

12 bench dips

16 steps dumbbell goblet forward lunge

12/10 cal. row

16 alternating one leg v-ups

CORE: For time

60-45-30-15 seconds plank

15-20-25-30 weighted crunch with plate

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Hepsini Gör

2942026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang power clean) drop and reset between sets WOD: For time 8 hand release push ups 10 double dumbbell front rack squat 12 hand rel

2742026

Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up,3 seconds down,1 second on the floor) *10/10 lateral box step ups after every round WOD: For time 12-10-8-6-4-2 single arm de

2542026

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 reps one arm dumbbell hang clean and press dumbbell goblet squat B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 12 h

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