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

1362026

Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell goblet squat in min 2: max. rep plate ground to overhead in min 3: max. rep single arm dumbbell box step ups in min 4: max. rep knees to chest in

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Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *12/12 single leg hip bridge after every round WOD: Fort time 100-90-80-70-60-50-40-3

1162026

Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 target burpee min 3: 6-8 burpee tuck jumps min 4: rest! WOD: For time 16 one arm dumbbell snatch 16 steps dumbbell goblet forward lun

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