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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Hepsini Gör

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Strength: Every :30 for 20 rounds 1 hang power clean (for quality!) WOD: 5 rounds for time 10 one arm dumbbell thrusters (R) 15/12 cal. row 10 one arm dumbbell thrusters (L) 15 medicine ball sit ups r

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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) *15 weighted hip bridge after every round WOD: Every 3:00 for 4 rounds 10 toes to bar

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Strength: EMOM 12 min. odd: 10-10-10-8-8-8 seated arnold's press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time 10-9-8-7-6-5-4-3-2-1 back squat (50/30) *6 over the bar burpee 9 tuck up 12

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