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Ara

13112024

Strength: Every 2:00 for 6 rounds


6-6-6-4-4-4 tempo deadlift


(2 seconds up, 3 seconds down, 1 second on the floor)


*6/6 bodyweight jumping lunge after every round


WOD: For time


12-10-8-6-4-2 chest to bar pull ups (x1.5 pull ups/x2.5 jumping pull ups)

24-20-16-12-8-4 plate ground to overhead

12-10-8-6-4-2 over the dumbbell burpee

24-20-16-12-8-4 dumbbell weighted sit ups


CORE: For time


15-15-12-12 hanging l-sit raises


*10 hollow rocks after every round

 
 
 

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Hepsini Gör
1252025

Strength: Every 2:00 for 6 rounds 6-5-4-3-3-3 front squat *8/8 bodyweight split squat after every round WOD: For time 24-20-16-12-8-4...

 
 
 
1152025

Strength: EMOM 16 min. min 1: 8 pause bench press (with a second pause on chest) min 2: 8/8-10/10 one arm dumbbell row min 3: 6/6-8/8...

 
 
 
1052025

Conditioning: A) Every 1:30 for 10 rounds death by 3-4-5-6-7-8-9-10-11-12 box jumps 2-4-6-8-10-12-14-16-18-20 straight leg sit ups B)...

 
 
 

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