Strength&Conditioning 1.3.5.7.9.11.Min:12 Cal.Row 2.4.6.8.10.12.Min:10 Dumbbell Power Snatch(22,5kg-12,5kg)(R1/L2) 13.14.Min:Rest 15.17.19.21.23.25.Min:12 Single Arm Overhead Dumbbell Front Lunge(Rıght Arm)R1/L2 16.18.20.22.24.26.Min:12 Single Arm Overhead Dumbbell Front Lunge(Left Arm)R1/L2
Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells “Scaled” 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb. dumbbells
Strength Every 1:30 Min For 12 Min(8R) Dead Lift 7-7-5-5-3-3-1-1(%70–%75-%80-%85) -Then- Every 1:30 Min For 12 Min(8R) Bench Press 7-7-5-5-3-3-1-1(%70–%75-%80-%85) -Then- MetCon 15 Min Amrap 10 Push-Ups 10 V-Ups 15 Air Squat
Conditioning Cardio Complex 1000 M Row 1 Mile Assault Bike 200 Double-Unders Or 300 Singel Jump Rope 750 M Row 0.8 Mile Assault Bike 150 Double-Unders Or 250 Singel 500 M Row 0.6 Mile Assault Bike 100 Double Unders Or 200 Singel 250 M Row 0.4 Mile Assault Bike 50 Double Unders Or 150 Singel…
Strength Every 1:30 Min For 12 Min(8R) Back Squat 7-7-5-5-3-3-1-1(%70–%75-%80-%85) -Then- Strength&Conditioning 50-40-30-20-10 Barbell Curl(20kg-15kg) 10-20-30-40-50 Kb Swing(24kg-12kg) Cap time:20 Min
Open Workout 20.1 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees ♀ 65 lb.(30kg)♂ 95 lb.(43kg) Scaled:Female 25 kg Scaled:Men 30 Kg RX Cap time:15 Min Box Cap time:25 Min
Two Person Team Wod For Time: 1.Partner: 300 Cal.Row 2.Partner:Single Arm Kettlebell or Dumbbell Overhead Hold(24kg-12kg) 1.Partner:300 Air Squat 2.Partner:Plank Cap tıme:40 Min
Strength 12 Min Emom Odd:10 Barbell Shoulder Press Even:10 Ring Row -Then- 12 Min Emom Odd:5 Back Squat(%65) Even:15 HandRelease Push-Up -Then- Every 1:30 Min For 9 Min(6R) 10 Barbell Curl
Conditioning 4 Round For Time: 30 Burpees 400 M Run 30 Box Jumps Over(24″-20″) 400 M Run
Strength Every 2:30 Min For 15 Min(6R) 10 Strict Pull-Ups+10 Dumbbell Shoulder Press -Then- Every 2:15 Min For 11:15 Min(5R) 10 Single Leg Double Dumbbell Romanian Deadlift(Rıght each Leg/Left each Leg) -Then- 4 Round 1.Min:15 Shoulder Bridge 2.Min:Wall Squat Hold 3.Min:Rest