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Ara

2222025

Conditioning:


A) Every 2:00 for 6 rounds


Round 1-4


10/10 bodyweight reverse lunge + 20 plate ground to overhead

*max. rep medicine ball sit ups in remaining time


Round 2-5

15 medicine ball sit ups + 10/10 bodyweight reverse lunge

*max. rep plate ground to overhead in remaining time


Round 3-6

20 plate ground to overhead + 15 medicine ball sit ups

*max. rep bodyweight reverse lunge in remaining time


rest 1:00 between rounds


B) Teams of 2 complete AMRAP in 20 minutes


24 empty bar overhead squat (split as desired)

30 one arm dumbbell push press (synchronized)

24/20 cal. row (split as desired)

30 medicine ball russian twists (synchronized)

 
 
 

Son Yazılar

Hepsini Gör
8122025

Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee

 
 
 
622025

Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

 
 
 
522025

Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

 
 
 

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