Ara

12092024

alicanumay
12 Eyl 2024
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

9-7-5-3-5-7-9 back squat

WOD: Every 3:00 for 4 rounds

8/8 one arm dumbbell snatch + 10 toes to bar (x1.5 knees to chest) + 200/150m row

*max. rep parallette dips/bench dips in remaining time

rest 1:00 between rounds

CORE: 3 Rounds

30 weighted crunch with plate

60 seconds plank

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Hepsini Gör

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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

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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

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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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