Ara

19112025

alicanumay
3 gün önce
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

3-3-2-2-1-1-1 x (1 clean pull + 1 power clean + 1 hang power clean)

*drop and reset between sets

WOD: 5 rounds for time

10 toes to bar

15 down ups

10/10 steps dumbbell goblet reverse lunge

15 bench dips (8-10 parallette dips)

rest :45

Accessory: 3 rounds

10/10 leaning dumbbell lateral raise

15 banded pull apart

10/10 bodyweight single leg deadlift

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Hepsini Gör

22112025

Conditioning: A) AMRAP 4:00 min. x 3 rounds 12 plate ground to overhead 12 alternating one leg v-ups 24 double unders (x2.5 single unders) rest 1:30 between rounds (start where you left off) B) Teams

21112025

Strength: Every 1:30 for 7 rounds 5-5-4-4-3-3-3 bench press *10 dumbbell fly after every round WOD: AMRAP 16 min. 8 pull ups (x1.5 jumping pull ups) 12 double dumbbell push press 16/14 cal. row 20 air

20112025

Strength: Every 2:00 for 6 rounds 10-10-8-8-6-6 back squat *15 weighted hip bridge after every round WOD: For time 18-15-12-9-6 medicine ball clean 75-60-45-30-15m kettlebell/dumbbell farmer's carry i

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