Ara

712025

alicanumay
7 Oca
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 8-12 no jump burpee

min 2: 8-12 target burpee

min 3: 8-12 over the dumbbell burpee

min 4: rest!

WOD: For time

30 one arm dumbbell snatch

9 overhead squat (30/20)

20 one arm dumbbell snatch

12 overhead squat

10 one arm dumbbell snatch

15 overhead squat

20 toes to bar (x1.5 knees to chest)

15 overhead squat

10 one arm dumbbell snatch

12 overhead squat

20 one arm dumbbell snatch

9 overhead squat

30 one arm dumbbell snatch

CORE: For time

50-40-30-20-10 mountain climbers

*15 seconds hollow hold after every round

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Hepsini Gör

592026

Conditioning: A) EMOM 16 min. min 1: max. rep empty bar back squat in min 2: max. rep one arm dumbbell hang clean and press in min 3: max. rep top half v-ups in min 4: max. rep plate hops in :45-:40-:

492026

Strength: EMOM 12 min. min 1-4 5 front squat min 5-8 4 front squat min 9-12 3 front squat WOD: AMRAP 8 min. 8/6 cal. row 10 wall ball rest 1:00 For time 25-20-15-10-5 plate ground to overhead 5-10-15-

392026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 high hang power clean + 1 hang power clean + 1 power clean) (for quality!) *drop and reset between sets WOD: AMRAP 15 min. 10 hand release push ups

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