Ara

25122025

alicanumay
25 Ara 2025
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

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

drop and reset between sets

WOD: Every 3:00 for 4 rounds

15/12 cal. row + 15 dumbbell goblet squat + 15 medicine ball sit ups

*max. rep bench dips/parallette dips in remaining time

rest 1:00 between rounds

CORE:

Tabata leg raise

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Hepsini Gör

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A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 steps bodyweight reverse lunge 6-7-8-9-10-11-12-13-14-15 double dumbbell z-press B) Teams of 2 complete AMRAP in 20 minutes (i go you go

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Strength: EMOM 12 min. odd: 12-12-12-10-10-10 dumbbell bench press even: 10-10-10-8-8-8 pendaly row WOD: For time 8 pull ups (x1.5 jumping pull ups) 10 kettlebell swings 12 pull ups 20 kettlebell swin

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Strength: Every 2:00 for 5 rounds 10-8-6-4-2 back squat *10/10 bodyweight single leg deadlift after every round WOD: For time 30 down ups immediately into 5 rounds 10 box jump overs 20 one arm dumbbel

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