Ara

872025

alicanumay
8 Tem 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 10-12 down ups

min 2: 8-10 over the dumbbell burpee

min 3: 6-8 burpee broad jump

min 4: rest!

WOD: For time

6 pull ups (x1.5 jumping pull ups)

20 sit ups

12 pull ups

30 sit ups

18 pull ups

40 sit ups

75 kettlebell swings

40 sit ups

18 pull ups

30 sit ups

12 pull ups

20 sit ups

6 pull ups

CORE: 4 Rounds

:20 side plank (R)

:20 max. rep leg raise

:20 side plank (L)

:30 rest

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Hepsini Gör

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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-

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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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