Ara

2442025

alicanumay
24 Nis 2025
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

9-7-5-3-5-7-9 back squat

WOD: For time

16-14-12-10-8 pull ups (x1.5 jumping pull ups)

12-16-20-24-28 one arm dumbbell push press

immediately into

16-14-12-10-8 toes to bar (x1.5 knees to chest)

150-200-250-300-350m row (100-150-200-250-300m row)

CORE:

Tabata plank (on hands)

Son Yazılar

Hepsini Gör

1212025

Strength: EMOM 12 min. odd: 8-8-6-6-4-4 push press even: 12-12-12-10-10-10 bent over dumbbell row WOD: For time 21-18-15-12-9 kettlebell sumo deadlift high pull 15-12-9-6-3 box jump immediately into 2

1012025

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 reps one arm dumbbell push press dumbbell goblet reverse lunge B) Teams of 2 complete AMRAP in 20 minutes 16 one arm dumbbe

912025

Strength: Every :45 for 15 rounds 2 hang power clean (for quality!) WOD: AMRAP 8 min. 10/8 cal. row 10 hand release push ups rest 1:00 For time 30-25-20-15-10 plate ground to overhead 4-6-8-10-12 x7.5

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