Ara

882026

alicanumay
3 gün önce
1 dakikada okunur

A) EMOM 16 min.

min 1: max. rep plate ground to overhead in

min 2: max. rep ring rows in

min 3: max. rep tuck ups in

min 4: max. rep plate hops in

:45-:40-:35-:30 on

:15-:20-:25-:30 off

B) Teams of 2 complete AMRAP in 20 minutes

12 partner deadlift

24 wall ball (split as desired)

12 single arm dumbbell box step ups (synchronized)

24/20 cal. row (split as desired)

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Hepsini Gör

1082026

Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 push press *10 dumbbell bent over reverse fly after every round WOD: 16 minutes time cap 5 rounds 16 one arm dumbbell snatch 24 alternating one leg v-ups

782026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 squat clean + 1 hang squat clean) drop and reset between sets WOD: 5 rounds for time 10 toes to bar (x1.5 knees to chest) 60m (8x7.5m) kettlebell/d

682026

Strength: EMOM 12 min. odd: 6-6-5-5-4-4 strict press (from the floor) even: 4-8 strict pull ups (2-3 pull up negatives) WOD: Every 3:00 for 4 rounds 20 steps dumbbell goblet reverse lunge + 20 one arm

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