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

2682026

Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *8 seated box jumps after every round WOD: For time 15 kettlebell swings 20 v-ups 20 kettlebell swings 25 v-ups 25 kettlebell swings 30 v-ups 5

2582026

Strength: EMOM 12 min. min 1-4: 3 squat clean min 5-8: 2 squat clean min 9-12: 1 squat clean WOD: Every 3:00 for 4 rounds 10 pull ups (x1.5 jumping pull ups) + 15 hand release push ups + 20 steps dumb

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Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 bench press *10 dumbbell fly after every round WOD: 20 minutes time cap. 1-2-3... wall ball 2-4-6... one arm dumbbell hang power clean 3-6-9... weighted c

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