Ara

312026

alicanumay
3 Oca
1 dakikada okunur

Conditioning:

A) EMOM 16 min.

min 1: max. rep air squat in

min 2: max. rep plate ground to overhead in

min 3: max. rep straight leg sit 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

Athlete A: 12 hand release push ups

Athlete B: plank (on hands)

(then rotate)

Athlete A: 12 single arm dumbbell box step ups

Athlete B: lunge hold

(then rotate)

Athlete A: 15/12 cal. row

Athlete B: kettlebell/dumbbell farmer's hold

(then rotate)

Son Yazılar

Hepsini Gör

152026

Strength: EMOM 10 min. Round 1-5 5 front squat Round 6-10 3 front squat WOD: 20 minutes time cap. 1-2-3... pull ups (2-4-6... jumping pull ups) 2-4-6... box jump overs 3-6-9... tuck ups 4-8-12... kett

3042026

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: Every 3:00 for 4 rounds 16 kettlebell sumo deadlift high pull + 12 wall

2942026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang power clean) drop and reset between sets WOD: For time 8 hand release push ups 10 double dumbbell front rack squat 12 hand rel

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