Ara

09092024

Strength: Every 1:30 for 7 rounds

3-3-2-2-1-1-1 squat clean

3-3-2-2-1-1-1 hang squat clean

WOD: 4 Rounds for time

12/12 one arm dumbbell push press

10pull ups (x1.5 jumping pull ups)

12overhead squat (30/20)

20 sit ups

rest :30

CORE: For time

40-30-20-10 kettlebell russian twists

60-50-40-30 flutter kicks

Son Yazılar

Strength: EMOM 16 min. min 1: 8/8-10/10 alternating dumbbell bench press min 2: 4-6 chin ups (2-3 chin up negatives) min 3: 8/8-10/10...

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 reps empty bar back rack reverse lunge plate ground to...

Strength: Every 2:00 for 6 rounds 7-6-5-4-3-2 bench press *10 dumbbell fly after every round WOD: 16 minutes time cap. 5 rounds 12 hand...