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02122024

Strength: Every 1:30 for 7 rounds


3-3-2-2-2-1-1 x ( 1 power clean + 2 hang power clean)


drop and reset between sets



WOD: AMRAP 15 min.


6/6 one arm hang clusters

8 toes to bar (x1.5 knees to chest)

10 over the dumbbell burpee


CORE: For time


25-20-15-10 straight leg sit ups

9-12-15-18 hollow rocks

 
 
 

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Hepsini Gör
1232026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

 
 
 
1132026

Strength: EMOM 10 min. 3 bench press (climbing) WOD: 5 rounds for time 10 box jump 15 kettlebell swings 20 air squat 30m DUMBBELL farmer's carry rest 2:00 For time 50 box jumps 75 kettlebell swings 10

 
 
 
1032026

Conditioning: Every 2:00 for 6 rounds Round 1-3-5 10 single arm devil's press *max. rep double/single unders in remaining time Round 2-4-6 50 double unders (x2.5 single unders) max. rep single arm dev

 
 
 

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