Ara

27102026

alicanumay

13 dakika önce

1 dakikada okunur

Strength: Every 2:00 for 6 rounds

5 strict press + 10 dumbbell bent over reverse fly

WOD:

AMRAP 8 min.

6 pull ups (x1.5 jumping pull ups)

9 empty bar overhead squat

rest 1:00

For time

12-10-8-6-4-2 x7.5m shuttle run

9-12-15-18-21-24 tuck ups

Accessory: 3 rounds

10/10-12/12 weighted shoulder taps

12-15 banded pull apart

10/10-12/12 bodyweight split squat

Son Yazılar

Hepsini Gör

24102026

Conditioning: A) Every 1:30 for 10 rounds 3-4-5-6-7-8-9-10-11-12 down ups 2-4-6-8-10-12-14-16-18-20 straight leg sit ups B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 15 empty bar back squat A

23102026

Strength: Every 2:00 for 6 rounds 6-5-4-3-2-1 bench press *10 dumbbell fly after every round WOD: 5 rounds for time 15 ring rows 15 kettlebell swings 15 box jump overs *every 2:00 including at 0:00 10

26102026

Strength: Every 2:00 for 6 rounds 6-5-4-3-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *12/12 single leg hip bridge after every round WOD: AMRAP 15 min. 12 push ups 12 doub

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