Ara

29122025

alicanumay
29 Ara 2025
1 dakikada okunur

Strength: EMOM 12 min.

odd: 8-8-6-6-4-4 bench press

even: 10/10-10/10-10/10-8/8-8/8-8/8 three point dumbbell row

WOD: 5 rounds for time

15 wall ball

12 down ups

15 dumbbell deadlift

24 sit ups

rest :30

Accessory: 3 rounds

10-12 dumbbell snow angel raise

10-12 kettlebell upright row

10/10-12/12 side lying leg raise

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Strength: EMOM 12 min. odd: 6 power clean + kettlebell/dumbbell farmer's hold even: rest! WOD: 6 rounds for time 15 bench dips 20 kettlebell swings 25 straight leg sit ups *every 2:00 includung at 0:0

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Conditioning: A) Every 1:30 for 10 rounds death by 3-6-9-12-15-18-21-24-27-30 air squat 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes (i go you go for full

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Strength: Every 2:00 for 6 rounds 9-7-5-3-3-3 front squat *8/8 weighted split squat after every round WOD: 5 rounds for time 12 double dumbbell push press 40 double unders (x2.5 single unders) 12 kett

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