Ara

15102025

alicanumay

15 Eki 2025

1 dakikada okunur

Strength: EMOM 12 min.

odd: 6-6-6-4-4-4 strict press (from the floor)

even: 4-6 chin ups (2-3 chin up negatives)

WOD: For time

20 kettlebell swings

6x7.5m shuttle run

25 kettlebell swings

8x7.5m shuttle run

30 kettlebell swings

10x7.5m shuttle run

120m dumbbell farmer's carry

10x7.5m shuttle run

30 kettlebell swings

8x7.5m shuttle run

25 kettlebell swings

6x7.5m shuttle run

20 kettlebell swings

Accessory: 3 rounds

12 dumbbell/plate bent over reverse fly

15 dumbbell shrug

15 bodyweight calf raise

Son Yazılar

Hepsini Gör

10102026

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 plate ground to overhead 3-6-9-12-15-18-21-24-27-30 air squat B) Teams of 2 complete AMRAP in 20 minutes 20 one arm dumbbel

9102026

Strength: Every 2:00 for 6 rounds 7-5-3-3-5-7 push press *10/10 leaning dumbbell lateral raise after every round WOD: Every 3:00 for 4 rounds 15/12 cal. row + 20 kettlebell swings + 15 medicine ball c

8102026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 back squat *8/8 lateral box step ups after every round WOD: For time 25-20-15-10-5 hand release push ups 50-40-30-20-10 double unders (x2.5 single unders

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