Ara

6112025

alicanumay
1 gün önce
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 8-10 target burpee

min 2: 8-10 burpee to plate

min 3: 8-10 burpee tuck jump

min 4: rest!

WOD: For time

AMRAP 8 min.

12 bench dips (6-8 parallette dips)

12 steps dumbbell goblet forward lunge

rest 1:00

For time

24-20-16-12-8-4 one arm dumbbell snatch

12-10-8-6-4-2 x 7.5m shuttle run

CORE:

Tabata medicine ball russian twists

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 5 push press (from the floor) + 10 bent over reverse fly WOD: 6 rounds for time 15 wall ball 15/12 cal. row 15 medicine ball sit ups *every 2:00 including at 0:00 4 p

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Strength: Every :45 for 15 rounds 2 hang squat clean (for quality!) WOD: AMRAP 15 min. 6 toes to bar (x1.5 knees to chest) 8 overhead squat (30/20) 10 box jumps 15 plate ground to overhead Accessory:

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Strength: EMOM 12 min. odd: 12-12-12-10-10-10 dumbbell bench press even: 10-10-10-8-8-8 underhand grip bent over barbell row WOD: For time 18-15-12-9-6-3 sumo deadlift high pull (40/25) 18-15-12-9-6-3

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