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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
8122025

Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee

 
 
 
622025

Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

 
 
 
522025

Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

 
 
 

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