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Ara

11122024

Strength: EMOM 12 min.


Round 1-4 4 power clean

Round 5-8 3 power clean

Round 9-12 2 power clean



WOD: EMOM 16 min.


min 1: max. rep push ups in

min 2: max. rep sumo deadlift high pull in

min 3: max. rep toes to bar (knees to chest) in

min 4: max. rep bodyweight reverse lunge in


:45-:40-:35-:30 on

:15-:20-:25-:30 off


Accessory: EMOM 9 min.


min 1: 15/15-20/20 seconds single leg wall sit

min 2: 30-45 seconds overhead plate hold

min 3: 30-45 seconds kettlebell/dumbbell farmer's hold

 
 
 

Son Yazılar

Hepsini Gör
1252025

Strength: Every 2:00 for 6 rounds 6-5-4-3-3-3 front squat *8/8 bodyweight split squat after every round WOD: For time 24-20-16-12-8-4...

 
 
 
1152025

Strength: EMOM 16 min. min 1: 8 pause bench press (with a second pause on chest) min 2: 8/8-10/10 one arm dumbbell row min 3: 6/6-8/8...

 
 
 
1052025

Conditioning: A) Every 1:30 for 10 rounds death by 3-4-5-6-7-8-9-10-11-12 box jumps 2-4-6-8-10-12-14-16-18-20 straight leg sit ups B)...

 
 
 

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