252025
Strength: EMOM 12 min.
odd: 7-7-7-5-5-5 front squat + wall sit in remaining time
even: rest!
WOD: AMRAP 15 min.
8 pull ups (X1.5 jumping pull ups)
12 push ups
16 one arm dumbbell snatch
60m shuttle run
CORE:
Tabata flutter kicks
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Hepsini GörStrength: Every 2:00 for 6 rounds 7-7-5-5-3-3 back squat *12 kettlebell russian swings after every round WOD: For time cash in: 25 down ups then 5 rounds 15 bench dips 15 dumbbell deadlift 15 tuck ups
Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 bench press *10 dumbbell fly after every round WOD: AMRAP 15 min. 12 double dumbbell hang power clean 12 double dumbbell front rack squat 15 sit ups 15/1
Conditioning: A) AMRAP 4:00 min. x 3 rounds 8/8 one arm dumbbell snatch 10 kettlebell goblet squat 12 tuck ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 m
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