Ara

19082024

Strength: Every 2:00 for 6 rounds

6 front squat

*8/8 bodyweight split squat after every round

WOD: 15 minutes time cap.

4 rounds

20 medicine ball sit ups

30 plate ground to overhead

40 double unders (x2 single unders)

*max. rep down up to plate in remaining time

CORE: 3 Rounds

30 shoulder taps

30 flutter kicks

30 seconds plank (on hands)

30 flutter kicks

Son Yazılar

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...

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...

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)...