Ara

7102025

alicanumay
7 Eki 2025
1 dakikada okunur

Strength: Every 2:00 for 6 rounds

10-8-6-4-2-2 bench press + 10 dumbbell fly

WOD: 17 minutes time cap.

5 rounds

10 pull ups (x1.5 jumping pull ups)

15 box jumps

20 sit ups

*max. rep dumbbell burpee in remaining time

Accessory: EMOM 9 min.

min 1: 30-45 seconds wall sit

min 2: 30-45 seconds overhead plate hold/20-30 seconds handstand hold

min 3: 20-30 seconds dead hang hold

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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: For time 10 box jump overs 15 kettlebell sumo deadlift high pull 15 box

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Strength: EMOM 12 min. odd: 10/10-10/10-10/10-8/8-8/8-8/8 seated one arm dumbbell strict press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time cash in: 75 air squat then 4 rounds 20 one arm d

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