Ara

1132024

alicanumay
11 Mar 2025
1 dakikada okunur

Conditioning: Every 2:00 for 6 rounds

Round 1-3-5

15/12 cal. row

*max. rep plank transitions in remaining time

Round 2-4-6

16(8/8) plank transitions

*max. calorie row in remaining time

rest 1:00 between rounds

WOD: 15 minutes time cap.

1-2-3... toes to bar (2-4-6... knees to chest)

2-4-6... one arm dumbbell push press

3-6-9... dumbbell goblet squat

Accessory: 3 rounds

12 banded front raise

15 weighted hip bridge

25-30 seconds dead hang hold

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Hepsini Gör

2182026

Strength: Every 2:00 for 6 rounds 8 romanian deadlift *12m dumbbell goblet walking lunge after every round WOD: 10 rounds for time 8 box jump overs 8 push press (35/20) 8 dumbbell goblet squat 8 alter

2082026

Conditioning: For time 600-500-400-500-600m row (550-450-350-450-550m row) WOD: AMRAP 8 min. 8 pull ups (x1.5 jumping pull ups) 16 plate ground to overhead rest 1:00 For time 12-10-8-6-4-2 toes to bar

1982026

Strength: Every 1:30 for 7 rounds 4-4-3-3-2-2-2 power clean 4-4-3-3-2-2-2 hang power clean WOD: 5 rounds for time 6 back squat (50/30) 9 over the bar burpee 12 v-ups 15 bench dips rest :45 Core: tabat

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