Ara

9102025

alicanumay
9 Eki 2025
1 dakikada okunur

Strength: EMOM 12 min.

odd: 5 push press

even: 10 double dumbbell bent over row

WOD: Every 3:00 for 4 rounds

10 hang power clean (40/25) + 15 bench dips (8-10 parallette dips) + 20 top half v-ups

*kettlebell/dumbbell farmer's hold in remaining time

rest 1:00 between rounds

Accessory: 3 rounds

10/10-12/12 dumbbell concentration curl

10/10-12-12 one arm dumbbell kick backs

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Hepsini Gör

1832026

Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 lateral burpee over the dumbbell min 3: 6-8 burpee broad jump min 4: rest! WOD: Every 3:00 for 4 rounds 12 toes to bar (x1.5 knees to

1732026

Strength: Every 1:30 for 7 rounds 5-5-4-4-3-3-3 front squat *8 box jumps after every round WOD: For time AMRAP 8 min. 6 hang power clean (40/25) 12 steps barbell back rack forward lunge (40/25) rest 2

1632026

Strength: Every 2:00 for 6 rounds 10-8-6-6-8-10 romanian deadlift *15 kettlebell russian swings after every round WOD: AMRAP 15 min. 10 one arm dumbbell thrusters 10 ring rows 10 medicine ball sit ups

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