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Ara

312025

Strength: Every 2:00 for 6 rounds


9-7-5-3-3-3 push press


*8/8 three point dumbbell row after every round


WOD:


4 minutes time cap.


50 dumbbell deadlift

*every minute starts with 8 double unders (x2.5 single unders) including at 0:00

max. rep push ups in remaining time


rest 1:30


4 minutes time cap.


50 push ups

*every minute starts with 4 dumbbell deadlift including at 0:00

max. rep double/single unders in remaining time


rest 1:30


4 minutes time cap.


150 double unders (x2 single unders)

*every minute starts with 4 push ups including at 0:00

max. rep dumbbell deadlift in remaining time


CORE: 3 Rounds


15/15 kettlebell russian twists

10-15 hollow rocks

 
 
 

Son Yazılar

Hepsini Gör
2172026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 romanian deadlift *6/6 dumbbell goblet reverse lunge after every round WOD: For time 21-18-15-12-9-6-3 reps push ups kettlebell swings sit up *every 2:00

 
 
 
2072026

Strength: EMOM 10 min. Round 1-3 5 front squat Round 4-6 4 front squat Round 7-10 3 front squat WOD: 4 rounds 8 pull ups (x1.5 jumping pull ups) 16 wall ball rest 1:30 4 rounds 20 top half v-ups 30 do

 
 
 
1872026

Conditioning: A) Every 1:30 for 10 rounds death by 3-4-5-6-7-8-9-10-11-12 deadlift 2-4-6-8-10-12-14-16-18-20 one arm dumbbell push press B) Teams of 2 complete AMRAP in 20 minutes 16 kettlebell swings

 
 
 

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