Ara

362025

alicanumay
3 Haz 2025
1 dakikada okunur

Strength: Every 2:00 for 6 rounds

8-7-6-5-4-3 back squat

*5/5 weighted step through lunge after every round

WOD: Every 3:00 for 4 rounds

20 one arm dumbbell snatch + 10 target burpee + 5 v-up complex

*max. rep box jump overs in remaining time

rest 1:00 between rounds

CORE: For time

30-40-50-60 medicine ball russian twists

30-25-20-15 seconds hollow hold

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Hepsini Gör

1362026

Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell goblet squat in min 2: max. rep plate ground to overhead in min 3: max. rep single arm dumbbell box step ups in min 4: max. rep knees to chest in

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Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *12/12 single leg hip bridge after every round WOD: Fort time 100-90-80-70-60-50-40-3

1162026

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: For time 16 one arm dumbbell snatch 16 steps dumbbell goblet forward lun

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