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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Strength: EMOM 4 min. 5 hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 1 hang power clean WOD: Every 3:00 for 4 rounds 10 pull ups (x1.5 jumping pull ups) + 12 box jum

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Strength: Every 2:00 for 6 rounds 5-5-4-4-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *15 russian kettlebell swings after every round WOD: For time 3 rounds 15 burpee 15 w

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