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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Hepsini Gör

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 8 hand release push ups 12 medicine ball sit ups 16 plate ground to overhead rest 1:00 between rounds (start where you left off!) B) Teams of 2 complete AMR

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Strength: EMOM 12 min. odd: 10-10-10-8-8-8 seated arnold's press even: 10-10-10-8-8-8 underhand grip bent over barbell row WOD: 3 rounds for time 30 double dumbbell power clean 30 wall ball 30 single

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Strength: Every 2:00 for 5 rounds 10 romanian deadlift *6/6 bodyweight step through lunge after every round WOD: For time 10-9-8-7-6-5-4-3-2-1 overhead squat (30/20) toes to bar (x2 knees to chest) *3

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