Ara

1692025

alicanumay
16 Eyl 2025
1 dakikada okunur

Conditioning: Every 1:30 for 7 rounds

Round 1-3-5

40 double unders (x2.5 single unders)

*max. rep kettlebell taters in remaining time

Round 2-4-6

15 kettlebell taters

*max. rep double/single unders in remaining time

rest 1:00 between rounds

WOD: For time

12-10-8-6-4-2 pull ups (x1.5 jumping pull ups)

12-10-8-6-4-2 single arm dumbbell box step up overs

rest 1:00

24-20-16-12-8-4 kettlebell sumo deadlift high pull

24-20-16-12-8-4 alternating one leg v-ups

CORE: 4 rounds

20-30 kettlebell russian twists

20-25 seconds hollow hold

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Hepsini Gör

1342026

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

1142026

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

1042026

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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