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

142026

Strength: Every 1:30 for 9 rounds 10-5-3-1-1-1-3-5-10 front squat WOD: Every 3:00 for 4 rounds 15 wall ball + 15/12 cal. row + 15 knees to chest (10 toes to bar) *kettlebell/dumbbell farmer's hold in

3132026

Strength: Every 2:00 for 6 rounds 6-6-5-5-4-4 tempo deadlift (2 seconds up, 3 seconds won, 1 second on the floor) *8 seated box jumps after every round WOD: AMRAP 15 min. 8 pull ups (x1.5 jumping pull

3032026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 hang power clean + 2 hang squat clean) WOD: For time 21-18-15-12-9-6-3 kettlebell swings 20-28-36-44-52-60-68 double unders (x2.5 single unders) 21

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