Ara

612025

alicanumay
6 Oca
1 dakikada okunur

Strength: EMOM 12 min.

odd: 5-5-5-3-3-3 strict press (from the floor)

even: 3-6 chin ups (2-3 chin up negatives)

WOD: Every 3:00 for 4 rounds

20 russian kettlebell swings + 15 wall ball + 20 tuck ups

*max. 7.5m dumbbell farmer's carry in remaining time

rest 1:00 between rounds

Accessory: 3 rounds

10-12 single dumbbell front raise

12-15 banded face pull

15-20 bodyweight calf raise

Son Yazılar

Hepsini Gör

1432026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

1332026

Strength: EMOM 12 min. odd: 12-12-12-10-10-10 double dumbbell push press even: 10-10-10-8-8-8 bent over barbell row WOD: Every 3:00 for 4 rounds 12 wall ball + 16 one arm dumbbell snatch + 12/10 cal.

1232026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

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