Ara

04102024

alicanumay

4 Eki 2024

1 dakikada okunur

Conditioning: Every 1:30 for 6 rounds

Round 1-3

40 double unders (x2 single unders)

*max. rep medicine ball clusters in remaining time

Round 4-6

15 medicine ball clusters

*max. rep double/single unders in remaining time

rest 1:00 between rounds

WOD: For time

cash in: 50 kettlebell swings

then 4 rounds

10 sumo deadlift high pull

20 one arm dumbbell push press

30 air squat

cash out: 50 kettlebell swings

Accessory: 3 Rounds

10/10 dumbbell concentration curl

15-20 banded push down

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24102026

Conditioning: A) Every 1:30 for 10 rounds 3-4-5-6-7-8-9-10-11-12 down ups 2-4-6-8-10-12-14-16-18-20 straight leg sit ups B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 15 empty bar back squat A

23102026

Strength: Every 2:00 for 6 rounds 6-5-4-3-2-1 bench press *10 dumbbell fly after every round WOD: 5 rounds for time 15 ring rows 15 kettlebell swings 15 box jump overs *every 2:00 including at 0:00 10

22102026

Strength: EMOM 4 min. 4 high hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 2 hang power clean WOD: 20 minutes time cap. 2-4-6... empty bar thrusters x7.5m kettlebell/

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