Ara

412025

alicanumay
4 Oca 2025
1 dakikada okunur

Conditioning:

A) AMRAP 4:00 min. x 3 rounds

8 box jumps

10 dumbbell/kettlebell goblet squat

12 alternating one leg v-ups

rest 1:30 between rounds

(start where you left off)

B) Teams of 2 complete AMRAP in 20 minutes

12 empty bar thrusters (synchronized)

20 jumping pull ups (split as desired)

16 one arm dumbbell snatch (synchronized)

20 over the dumbbell burpee (split as desired)

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Hepsini Gör

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Strength: Every :30 for 20 rounds 1 hang power clean (for quality!) WOD: 5 rounds for time 10 one arm dumbbell thrusters (R) 15/12 cal. row 10 one arm dumbbell thrusters (L) 15 medicine ball sit ups r

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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) *15 weighted hip bridge after every round WOD: Every 3:00 for 4 rounds 10 toes to bar

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Strength: EMOM 12 min. odd: 10-10-10-8-8-8 seated arnold's press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time 10-9-8-7-6-5-4-3-2-1 back squat (50/30) *6 over the bar burpee 9 tuck up 12

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