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Conditioning:

A) Every 1:30 for 10 rounds death by

4-5-6-7-8-9-10-11-12-13-14-15 deadlift (40/25)

4-8-12-16-20-24-28-32-36-40 plate hops

B) Teams of 2 complete AMRAP in 20 minutes

Athlete A: 15 ring rows

Athlete B: kettlebell/dumbbell farmer's hold

(then rotate)

Athlete A: 15 plate ground to overhead

Athlete B: plank (on hands)

(then rotate)

Athlete A: 15/12 cal. row

Athlete B: max rep straight leg sit ups

(then rotate)

Son Yazılar

Conditioning: EMOM 16 min. min 1: 12-15 down ups min 2: 10-12 target burpee min 3: 8-10 burpee over rower min 4: rest! WOD: Every 3:00...

Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 front squat *8/8 bodyweight split squat after every round WOD: AMRAP 14 min. 12 box jump...

Strength: EMOM 12 min. Round 1-4 4 power clean Round 5-8 3 power clean Round 9-12 2 power clean WOD: EMOM 16 min. min 1: max. rep push...

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