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

3032026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 hang power clean + 2 hang squat clean) WOD: For time 21-18-15-12-9-6-3 kettlebell swings 20-28-36-44-52-60-68 double unders (x2.5 single unders) 21

2832026

Conditioning: A) Every 1:30 for 10 rounds death by 3-4-5-6-7-8-9-10-12-12 box jump overs 2-4-6-8-10-12-14-16-18-20 kettlebell swings B) Teams of 2 complete AMRAP in 20 minutes i go you go for full rou

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Strength: Every 1:30 for 7 rounds 8-7-6-5-4-3-2 back squaat *8/8 bodyweight single leg deadlift after every round WOD: 5 rounds for time 16 target burpee 16 toes to bar (x1.5 knees to chest) 24 steps

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