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

Son Yazılar

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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