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 10 min. Round 1-5 hang power clean Round 6-10 3 hang power clean WOD: 20 minutes time cap. 2-4-6... reps one arm dumbbell thrusters down ups kettlebell sumo deadlift high pull tuck ups

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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

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