Ara

31102026

alicanumay

3 gün önce

1 dakikada okunur

Conditioning:

A) EMOM 16 min.

min 1: max. rep dumbbell deadlift in

min 2: max. rep hand release push ups in

min 3: max. rep alternating one leg v-ups in

min 4: max. rep plate hops in

:45-:40-:35-:30 on

:15-:20-:25-:30 off

B) Teams of 2 complete AMRAP in 20 minutes

12 box jump overs (synchronized)

24 wall ball (split as desired)

48m kettlebell/dumbbell farmer's carry (synchronized)

24/20 cal. row (split as desired)

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Hepsini Gör

3112026

Strength: Every :30 for 20 rounds 1 hang power clean (for quality!) WOD: Every 3:00 for 4 rounds 12 wall ball + 16 down ups + 12 dumbbell deadlift *max. rep toes to bar (knees to chest) in remaining t

2112026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 bench press *10 bent over dumbbell row after every round WOD: AMRAP 20 min. 10 overhead squat (30/20) 15 kettlebell swings 20 v-ups 40 double unders (x2.5

30102026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang squat clean) drop and reset between sets WOD: For time 10-9-8-7-6-5-4-3-2-1 back squat (40/25) 20-18-16-14-12-10-8-6-4-2 plate

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