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

2022026

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: 20 minutes time cap. 2-4-6... reps goblet squat bench dips x7.5m shuttle run alternating one leg v-ups

1922026

Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 target burpee min 3: 6-8 burpee box jump min 4: rest! WOD: Every 3:00 for 4 rounds 15 kettlebell swings + 20 dumbbell goblet reverse

1822026

Strength: EMOM 12 min. odd: 8-7-6-5-4-3 strict press (from the floor) even: 3-8 chin ups (2-3 chin up negatives) WOD: 5 rounds for time 10 back squat (50/25) 15 tuck ups 20 one arm dumbbell snatch 40

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