Ara

2942025

alicanumay
29 Nis 2025
1 dakikada okunur

Strength: EMOM 12 min.

odd: 8-8-8-6-6-6 strict press (from the floor)

even: 12/12-12/12-12/12-10/10-10/10-10/10 bent over dumbbell row

WOD: For time

8 toes to bar (x1.5 knees to chest)

10 double dumbbell front rack squat

12 toes to bar

15 double dumbbell front rack squat

16 toes to bar

20 double dumbbell front rack squat

120 double unders (x2.5 single unders)

20 double dumbbell front rack squat

16 toes to bar

15 double dumbbell front rack squat

12 toes to bar

10 double dumbbell front rack squat

8 toes to bar

CORE: For time

50-40-30-20-10 medicine ball russian twists

*10 hollow rocks after every round

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Hepsini Gör

2572026

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

2472026

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

2372026

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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