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

Son Yazılar

Hepsini Gör

2172026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 romanian deadlift *6/6 dumbbell goblet reverse lunge after every round WOD: For time 21-18-15-12-9-6-3 reps push ups kettlebell swings sit up *every 2:00

2072026

Strength: EMOM 10 min. Round 1-3 5 front squat Round 4-6 4 front squat Round 7-10 3 front squat WOD: 4 rounds 8 pull ups (x1.5 jumping pull ups) 16 wall ball rest 1:30 4 rounds 20 top half v-ups 30 do

1872026

Conditioning: A) Every 1:30 for 10 rounds death by 3-4-5-6-7-8-9-10-11-12 deadlift 2-4-6-8-10-12-14-16-18-20 one arm dumbbell push press B) Teams of 2 complete AMRAP in 20 minutes 16 kettlebell swings

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