שני 28.7.25

Strength :

Every 2Min x3

3 Power Clean

2 Power Jerk

1 Split Jerk

Conditioning :

8 Rounds

15/12 Cal Row

3 Clean Squat (60/42kg)

-Rest 1Min-

Rx : 70/48kg

Rx+ : 80/55kg

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ENDURANCE

"The Seven" – Hero WOD

7 Handstand Push-ups

7 Thrusters 60/42.5kg

7 Knees to Elbows

7 Deadlifts 110/80kg

7 Burpees

7 American Kettlebell Swings 32/24kg

7 Pull-ups

Time Goals

Beginner 45 to 60 minutes

Intermediate 35 to 45 minutes

Advanced RX 25 to 35 minutes

Competitive athletes under 25 minutes