Ara

332025

alicanumay
3 Mar
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 10-12 no jump burpee

min 2: 8-10 over the dumbbell burpee

min 3: 6-8 burpee box jump

min 4: rest!

WOD: AMRAP 15 min.

6 single arm devil's press

9 dumbbell goblet squat

12 one arm dumbbell hang power clean

15/15 medicine ball russian twists

Accessory: 3 Rounds

10/10 weighted shoulder taps

12/12 three point dumbbell row

15/15 wall sit march

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Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

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Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

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