Ara

2842026

alicanumay
28 Nis
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

592026

Conditioning: A) EMOM 16 min. min 1: max. rep empty bar back squat in min 2: max. rep one arm dumbbell hang clean and press in min 3: max. rep top half v-ups in min 4: max. rep plate hops in :45-:40-:

492026

Strength: EMOM 12 min. min 1-4 5 front squat min 5-8 4 front squat min 9-12 3 front squat WOD: AMRAP 8 min. 8/6 cal. row 10 wall ball rest 1:00 For time 25-20-15-10-5 plate ground to overhead 5-10-15-

392026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 high hang power clean + 1 hang power clean + 1 power clean) (for quality!) *drop and reset between sets WOD: AMRAP 15 min. 10 hand release push ups

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