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Ara

1162025

Conditioning: Every 1:30 for 6 rounds


Round 1-3-5

15/12 cal. row

*max. rep hanging l-sit raises in remaining time


Round 2-4-6

15 hanging l-sit raises

*max. cal. row in remaining time


rest 1:00 between rounds


WOD: For time


12 one arm dumbbell thrusters

15 kettlebell sumo deadlift high pull

16 one arm dumbbell thrusters

20 kettlebell sumo deadlift high pull

20 one arm dumbbell thrusters

25 kettlebell sumo deadlift high pull


40 box jumps


25 kettlebell sumo deadlift high pull

20 one arm dumbbell thrusters

20 kettlebell sumo deadlift high pull

16 one arm dumbbell thrusters

15 kettlebell sumo deadlift high pull

12 one arm dumbbell thrusters


CORE: For time


15-15-10-10 hollow rocks


*20/20 seconds side plank after every round

 
 
 

Son Yazılar

Hepsini Gör
1342026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 front squat *8/8 weighted split squat after every round WOD: AMRAP 8 min. 8 box jumps 8 hand release push ups rest 1:00 For time 30-24-18-12-6 alternating

 
 
 
1142026

Conditioning: A) Every 1:30 for 10 rounds death by 6-7-8-9-10-11-12-13-14-15 dumbbell deadlift 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes 12 single arm

 
 
 
1042026

Strength: Every 2:00 for 6 rounds 6-6-6-4-4-4 push press *8/8 leaning dumbbell lateral raise after every round WOD: 10 rounds for time 4 pull ups (x1.5 jumping pull ups) 6 burpee 8 v-ups 10 kettlebell

 
 
 

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