19092023

19 Eyl 20231 dakikada okunur

Strength: Every 1:30 for 7 rounds

9-7-5-3-1-1-1 front squat

WOD: For time

18-15-12-9 push press

18-15-12-9 cal. row (16-13-10-7 cal.)

immediately into

12-10-8-6 single arm devil's press

12-10-8-6 toes to bar (x1.5 knees to chest)

Accessory: EMOM 9 min.

min 1: 30-45 seconds wall sit

min 2: 30-45 seconds overhead plate hold

min 3: 20-30 seconds dead hang hold

Son Yazılar

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 one arm dumbbell snatch 6-7-8-9-10-11-12-13-14-15 medicine...

Conditioning: EMOM 12 min. min 1: max. rep double unders/single unders in 45 seconds min 2: max. rep bodyweight box step ups in 45...

Strength: EMOM 12 min. Round 1-4 1 muscle clean + 1 power clean + 1 squat clean Round 5-8 1 power clean + 2 squat clean Round 9-12 3...