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1182025

Strength: Every 1:30 for 7 rounds


5-5-4-4-3-3-3 touch and go squat clean


WOD: For time


10-9-8-7-6-5-4-3-2-1 reps


down ups

front squat (30/20)

hand release push ups

tuck ups


Accessory: 3 Rounds


12 dumbbell/plate snow angel raise

15 banded pull apart

20/20 seconds lunge hold

 
 
 

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Hepsini Gör
8122025

Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee

 
 
 
622025

Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

 
 
 
522025

Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

 
 
 

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