Ara

3012025

alicanumay
30 Oca
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

8122025

Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee

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Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

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Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

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