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

2582026

Strength: EMOM 12 min. min 1-4: 3 squat clean min 5-8: 2 squat clean min 9-12: 1 squat clean WOD: Every 3:00 for 4 rounds 10 pull ups (x1.5 jumping pull ups) + 15 hand release push ups + 20 steps dumb

2482026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 bench press *10 dumbbell fly after every round WOD: 20 minutes time cap. 1-2-3... wall ball 2-4-6... one arm dumbbell hang power clean 3-6-9... weighted c

2282026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8 down ups 12 kettlebell swins 16 top half v-ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 minutes Athlete A:

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