שני 31.3.25

Conditioning :

7 Rounds

12 Unbroken Dual DB DL (20kg/12.5)

9 Unbroken Dual DB Hang Clean

6 Unbroken Dual DB Jerk

3 Dual Devil Press

*Every Break 3 Devil Press

Scale Up :

Rx : 22.5kg/15kg

Rx+ : 25kg/17kg

Strength :

Part 1 :

3 Sets

15 Pull Over

Part 2 :

50 Banded Pull-Apart

*Rest 1Min Between Sets

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Girl W.O.D

EVA

5 Rounds

800M Run

30 KTB Swings

30 Pull Ups

Times for “EVA”

– Beginner: 59-66 minutes

– Intermediate: 44-54 minutes

– Advanced: 35-39 minutes

– Elite: <32 minutes