Ara

372025

alicanumay
3 Tem 2025
1 dakikada okunur

Strength: Every 2:00 for 6 rounds

7-7-7-5-5-5 back squat

*12 steps jumping lunge after every round

WOD: For time

18-15-12-9-6 cal. row (16-13-10-7-4 cal. row)

25-20-15-10-5 medicine ball clusters

rest 1:30

16-14-12-10-8 pull ups (x1.5 jumping pull ups)

16-14-12-10-8 parallette dips (x1.5 bench dips)

CORE: For time

18-15-12-9-6 hollow rocks

20-30-40-50-60 flutter kicks

Son Yazılar

Hepsini Gör

1432026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

1332026

Strength: EMOM 12 min. odd: 12-12-12-10-10-10 double dumbbell push press even: 10-10-10-8-8-8 bent over barbell row WOD: Every 3:00 for 4 rounds 12 wall ball + 16 one arm dumbbell snatch + 12/10 cal.

1232026

Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

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