Ara

1132024

alicanumay
11 Mar 2025
1 dakikada okunur

Conditioning: Every 2:00 for 6 rounds

Round 1-3-5

15/12 cal. row

*max. rep plank transitions in remaining time

Round 2-4-6

16(8/8) plank transitions

*max. calorie row in remaining time

rest 1:00 between rounds

WOD: 15 minutes time cap.

1-2-3... toes to bar (2-4-6... knees to chest)

2-4-6... one arm dumbbell push press

3-6-9... dumbbell goblet squat

Accessory: 3 rounds

12 banded front raise

15 weighted hip bridge

25-30 seconds dead hang hold

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Hepsini Gör

1612025

Strength: Every 2:00 for 6 rounds 5 back squat (climbing) + 12(6/6) single arm dumbbell box step ups WOD: For time 3 rounds 15 deadlift (40/25) 15 over the bar burpee rest 1:00 3 rounds 20 one arm dum

1512025

Conditioning: For time 500/450-400/350-300/250-400/350-500/450m row rest 1:1 WOD: For time 40-32-24-16-8 one arm dumbbell hang power clean 10-15-20-25-30 wall ball *10 toes to bar (x1.5 knees to chest

1412025

Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 bench press *10 dumbbell pullover after every round WOD: AMRAP 16 min. 16 plate ground to overhead 16 steps overhead plate reverse lunge 8 pull ups (x1.5

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