Ara

872026

alicanumay
6 gün önce
1 dakikada okunur

Conditioning: For time

500-400-300-400-500m row

(450-350-250-350-450m row)

rest 1:1 between rounds

WOD: Every 3:00 for 4 rounds

15 push ups + 20 dumbbell goblet forward lunge + 15 double dumbbell power clean

*max. rep tuck ups in remaining time

rest 1:00 between rounds

Accessory: 3 rounds

8/8-10/10 dumbbell concentration curl

8/8-10/10 one arm dumbbell kick backs

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Hepsini Gör

1372026

Strength: EMOM 12 min. odd: 8-7-6-5-4-3 push press even: 10/10-10/10-10/10-8/8-8/8-8/8 one arm dumbbell row WOD: AMRAP 15 min. 10 down ups 12 double dumbbell front rack squat 10 hand release push ups

1172026

Conditioning: A) EMOM 16 min. min 1: max. rep plate ground to overhead in min 2: max. rep double/single unders in min 3: max. rep shoulder taps in min 4: max. rep air squat in :45-:40-:35-:30 on :15-:

1072026

Strength: EMOM 4 min. 4 hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 2 hang power clean WOD: 5 rounds for time 15 double dumbbell push press 20-16-12-8-4 x 7.5m shut

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