Ara

3012025

alicanumay
30 Oca 2025
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

Round 1-4

3 squat clean + 2 hang squat clean

Round 5-7

2 squat clean + 1 hang squat clean

WOD: For time

18-15-12-9-6

wall ball

box jump

rest 1:00

18-16-14-12-10 cal. row (16-14-12-10-8 cal. row)

*15 medicine ball sit ups after every round

Accessory: 3 Rounds

10/10 single arm dumbbell kick backs

20 baned biceps curl

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Hepsini Gör

152026

Strength: EMOM 10 min. Round 1-5 5 front squat Round 6-10 3 front squat WOD: 20 minutes time cap. 1-2-3... pull ups (2-4-6... jumping pull ups) 2-4-6... box jump overs 3-6-9... tuck ups 4-8-12... kett

3042026

Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 target burpee min 3: 6-8 burpee tuck jumps min 4: rest! WOD: Every 3:00 for 4 rounds 16 kettlebell sumo deadlift high pull + 12 wall

2942026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang power clean) drop and reset between sets WOD: For time 8 hand release push ups 10 double dumbbell front rack squat 12 hand rel

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