Ara

642026

alicanumay
6 Nis
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 10-12 down ups

min 2: 8-10 target burpee

min 3: 6-8 burpee to plate

min 4: rest!

WOD: Every 3:00 for 4 rounds

10/10 one arm dumbbell hang clean and press + 15 dumbbell goblet squat + 15 sit ups

*max. rep single arm dumbbell box step ups in remaining time

rest 1:00 between rounds

CORE: For time

30-25-20-15 leg raises

*12/12-15/15 medicine ball russian twists after every round

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Hepsini Gör

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Strength: EMOM 5 min. 3 hang power clean rest 1:00 EMOM 5 min. 2 hang power clean WOD: Every 3:00 for 4 rounds 20 plate ground to overhead + 16 dumbbell goblet squat +12/10 cal. row *plank in remainin

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Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 romanian deadlift *6/6 dumbbell goblet reverse lunge after every round WOD: For time 21-18-15-12-9-6-3 reps push ups kettlebell swings sit up *every 2:00

2072026

Strength: EMOM 10 min. Round 1-3 5 front squat Round 4-6 4 front squat Round 7-10 3 front squat WOD: 4 rounds 8 pull ups (x1.5 jumping pull ups) 16 wall ball rest 1:30 4 rounds 20 top half v-ups 30 do

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