Ara

1282025

alicanumay
12 Ağu 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: max. cal row in

min 2: max. rep plate ground to overhead in

min 3: max. rep plate hops in

min 4: rest!

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

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

WOD: For time

3 rounds

8 toes to bars (x1.5 knees to chest)

10 wall ball

12 dumbbell deadlift

rest 1:00

2 rounds

12 toes to bar (x1.5 knees to chest)

15 wall ball

18 dumbbell deadlift

rest 1:00

1 round

16 toes to bar (x1.5 knees to chest)

20 wall ball

24 dumbbell deadlift

CORE: 3 rounds

25 top half v-ups

25 seconds hollow hold

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Hepsini Gör

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Strength: Every :30 for 20 rounds 1 hang power clean (for quality!) WOD: 5 rounds for time 10 one arm dumbbell thrusters (R) 15/12 cal. row 10 one arm dumbbell thrusters (L) 15 medicine ball sit ups r

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Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *15 weighted hip bridge after every round WOD: Every 3:00 for 4 rounds 10 toes to bar

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Strength: EMOM 12 min. odd: 10-10-10-8-8-8 seated arnold's press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time 10-9-8-7-6-5-4-3-2-1 back squat (50/30) *6 over the bar burpee 9 tuck up 12

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