Ara

11112025

alicanumay

11 Kas 2025

1 dakikada okunur

Strength: EMOM 12 min.

min 1-4: 4 power clean

min 5-8: 3 power clean

min 9-12: 2 power clean

WOD: For time

15 wall ball

30 doule unders (x2.5 single unders)

20 wall ball

40 double unders (x2.5 single unders)

25 wall ball

50 double unders (x2.5 single unders)

75 sit ups

50 double unders (x2.5 single unders)

25 wall ball

40 double unders (x2.5 single unders)

20 wall ball

30 double unders (x2.5 single unders)

15 wall ball

Accessory: 3 Rounds

10-12 plank transitions

15-20 banded face pull

30-45 seconds weighted wall sit

Son Yazılar

Hepsini Gör

24102026

Conditioning: A) Every 1:30 for 10 rounds 3-4-5-6-7-8-9-10-11-12 down ups 2-4-6-8-10-12-14-16-18-20 straight leg sit ups B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 15 empty bar back squat A

23102026

Strength: Every 2:00 for 6 rounds 6-5-4-3-2-1 bench press *10 dumbbell fly after every round WOD: 5 rounds for time 15 ring rows 15 kettlebell swings 15 box jump overs *every 2:00 including at 0:00 10

22102026

Strength: EMOM 4 min. 4 high hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 2 hang power clean WOD: 20 minutes time cap. 2-4-6... empty bar thrusters x7.5m kettlebell/

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