Ara

632026

alicanumay

6 Mar

1 dakikada okunur

Strength: EMOM 12 min.

min. 1-4: 3 front squat

min. 5-8: 2 front squat

min. 9-12: 1 front squat

WOD: For time

12-10-8-6-4-2 pull ups (x1.5 jumping pull ups)

2-4-6-8-10-12 single arm dumbbell box step ups (choose a challenging weight)

18-15-12-9-6-3 dumbbell floor press

3-6-9-12-15-18 x7.5m shuttle run

Accessory: 3 rounds

8/8-10/10 single arm dumbbell kick back

15-20 banded hammer curl

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Hepsini Gör

2192026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 bench press *10 dumbbell fly after every round WOD: AMRAP 15 min. 12 double dumbbell hang power clean 12 double dumbbell front rack squat 15 sit ups 15/1

1992026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8/8 one arm dumbbell snatch 10 kettlebell goblet squat 12 tuck ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 m

1892026

Strength: Every 2:00 for 6 rounds 8 romanian deadlift + 12/12 single leg hip bridge WOD: Every 3:00 for 4 rounds 12 box jump overs + 18 bench dips + 12 pull ups (x1.5 jumping pull ups) *plank (on hand

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