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

922026

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

722026

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

622026

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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