Ara

11122025

alicanumay
11 Ara 2025
1 dakikada okunur

Conditioning: For time

20-25-30-25-20 cal. row (15-20-25-20-15 cal. row)

rest 1:1

WOD: AMRAP 12 min.

6 box jump

12 steps dumbbell goblet reverse lunge

18 plate ground to overhead

CORE: For time

50-40-30-20-10 kettlebell russian twists

*15 seconds hollow hold after every round

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Hepsini Gör

1712025

Conditioning: A) AMRAP 4:00 min. x 3 rounds 20 air squat 15 kettlebell swings 10 jumping pull ups rest 1:30 between rounds (start where you left off) B) Teams of 2 complete AMRAP in 20 minutes (i go y

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Strength: Every 2:00 for 6 rounds 5 back squat (climbing) + 12(6/6) single arm dumbbell box step ups WOD: For time 3 rounds 15 deadlift (40/25) 15 over the bar burpee rest 1:00 3 rounds 20 one arm dum

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Conditioning: For time 500/450-400/350-300/250-400/350-500/450m row rest 1:1 WOD: For time 40-32-24-16-8 one arm dumbbell hang power clean 10-15-20-25-30 wall ball *10 toes to bar (x1.5 knees to chest

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