Ara

812025

alicanumay
8 Oca 2025
1 dakikada okunur

Conditioning: Every 1:30 for 6 round

Round 1-3-5

60 double unders (x2 single unders)

*max. rep hanging l-sit raises in remaining time

Round 2-4-6

20 hanging l-sit raise (x1.5 leg raise)

*max. rep double/single unders in remaining time

rest 1:00 between rounds

WOD: For time

21-18-15-12-9-6-3 empty bar overhead squat

8-12-16-20-24-28-32 one arm dumbbell snatch

*12 alternating one leg v-ups after every round

Accessory: 3 Rounds

12/12 alternating dumbbell biceps curl

10/10 single arm dumbbell skull crushers

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Hepsini Gör

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Conditioning: Every 1:30 for 6 rounds Round 1-3-5 40 double unders (x2.5 single unders) *max. rep russian kettlebell swings after every round Round 2-4-6 20 russian kettlebell swings *max. rep double/

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 power clean 3-3-2-2-1-1-1 hang power clean WOD: Every 3:00 for 4 rounds 12 front squat (30/20) + 16 one arm dumbbell snatch + 20 top half v-ups *max. re

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Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 bench press *10 dumbbell fly after every round WOD: AMRAP 8 min. 6 pull up (x1.5 jumping pull up) 8 burpee rest 1:00 For time 18-15-12-9-6-3 wall ball 24-

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