Ara

3112026

alicanumay

11 dakika önce

1 dakikada okunur

Strength: Every :30 for 20 rounds

1 hang power clean (for quality!)

WOD: Every 3:00 for 4 rounds

12 wall ball + 16 down ups + 12 dumbbell deadlift

*max. rep toes to bar (knees to chest) in remaining time

rest 1:00 between rounds

Core: For time

30-25-20-15 weighted crunch with plate

*15/15-20/20 seconds side plank after every round

Son Yazılar

Hepsini Gör

2112026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 bench press *10 bent over dumbbell row after every round WOD: AMRAP 20 min. 10 overhead squat (30/20) 15 kettlebell swings 20 v-ups 40 double unders (x2.5

31102026

Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell deadlift in min 2: max. rep hand release push ups in min 3: max. rep alternating one leg v-ups in min 4: max. rep plate hops in :45-:40-:35-:30 o

30102026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang squat clean) drop and reset between sets WOD: For time 10-9-8-7-6-5-4-3-2-1 back squat (40/25) 20-18-16-14-12-10-8-6-4-2 plate

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