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

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 front squat *8/8 bodyweight split squat after every round WOD: AMRAP 8 min. 6 pull ups (x1.5 jumping pull ups) 9 push ups rest 1:00 For time 36-30-24-18-

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang squat clean) *drop and reset between sets WOD: 5 rounds for time 20 steps dumbbell goblet reverse lunge 25 v-ups 20 one arm du

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Conditioning: Every 1:30 for 6 rounds Round 1-3-5 40 air squat *max. rep double/single unders in remaining time Round 2-4-6 50 double unders (x2 single unders) *max. rep air squat in remaining time re

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