Ara

17092024

alicanumay
17 Eyl 2024
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

3-3-2-2-1-1-1 sets (1 muscle clean + 2 hang power clean)

*drop and reset between sets

WOD: For time

AMRAP 7 min.

6 back squat (40/25)

6/6 one arm dumbbell snatch (choose a challenging weight)

rest 1:00

for time

25-20-15-10-5 kettlebell swings

5-10-15-20-25 hanging l-sit raises

CORE: 3 Rounds

25 straight leg sit ups

30/30 seconds side plank

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

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Strength: EMOM 10 min. 3 bench press (climbing) WOD: 5 rounds for time 10 box jump 15 kettlebell swings 20 air squat 30m DUMBBELL farmer's carry rest 2:00 For time 50 box jumps 75 kettlebell swings 10

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Conditioning: Every 2:00 for 6 rounds Round 1-3-5 10 single arm devil's press *max. rep double/single unders in remaining time Round 2-4-6 50 double unders (x2.5 single unders) max. rep single arm dev

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