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

2562026

Strength: Every 2:00 for 5 rounds 10 romanian deadlift *6/6 bodyweight step through lunge after every round WOD: For time 10-9-8-7-6-5-4-3-2-1 overhead squat (30/20) toes to bar (x2 knees to chest) *3

2462026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 front squat *8/8 bodyweight split squat after every round WOD: AMRAP 8 min. 6 pull ups (x1.5 jumping pull ups) 9 push ups rest 1:00 For time 36-30-24-18-

2362026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang squat clean) *drop and reset between sets WOD: 5 rounds for time 20 steps dumbbell goblet reverse lunge 25 v-ups 20 one arm du

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