Ara

11112024

alicanumay
11 Kas 2024
1 dakikada okunur

Conditioning: Every 1:30 for 6 rounds

Round 1-3-5

50 double unders (x2 single unders)

*max. rep medicine ball russian twists in remaining time

Round 2-4-6

50 medicine ball russian twists

*max. rep double/single unders in remaining time

rest 1:00 between rounds

WOD:

AMRAP 7 min.

8/8 one arm dumbbell snatch

10 hand release push ups

rest 1:30

AMRAP 7 min.

8 single arm devil's press

10 single arm dumbbell box step ups

Accessory: EMOM 9 min.

min 1: 20-30 seconds dead hang hold

min 2: 30-45 seconds overhead plate hold

min 3: 30-45 seconds wall sit

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 front squat *8/8 weighted split squat after every round WOD: AMRAP 8 min. 8 box jumps 8 hand release push ups rest 1:00 For time 30-24-18-12-6 alternating

1142026

Conditioning: A) Every 1:30 for 10 rounds death by 6-7-8-9-10-11-12-13-14-15 dumbbell deadlift 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes 12 single arm

1042026

Strength: Every 2:00 for 6 rounds 6-6-6-4-4-4 push press *8/8 leaning dumbbell lateral raise after every round WOD: 10 rounds for time 4 pull ups (x1.5 jumping pull ups) 6 burpee 8 v-ups 10 kettlebell

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