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

2542026

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 reps one arm dumbbell hang clean and press dumbbell goblet squat B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 12 h

2442026

Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 bench press *10 dumbbell fly after every round WOD: For time cash in: 20 single arm dumbbell box step ups then 4 rounds 12 sumo deadlift high pull (30/20)

2342026

Strength: EMOM 5 min. 3 squat clean rest 1:00 EMOM 5 min. 2 squat clean WOD: For time 3 rounds 20 one arm dumbbell push press 40 double unders (x2.5 single unders) rest 1:00 3 rounds 20 empty bar over

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