Ara

14082024

alicanumay
14 Ağu 2024
1 dakikada okunur

Conditioning: EMOM 12 min.

min 1: 10-12 down ups

min 2: 8-10 target burpee

min 3: 6-8 one arm dumbbell burpee box step ups

WOD: Every 3:00 for 4 rounds

10empty bar hang muscle snatch + 8/8 empty bar back rack reverse lunge + 15 bench dips (6-8 parallette dips)

*kettlebell/dumbbell farmer's hold in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

15empty bar biceps curl

10/10 single arm dumbbell skull crushers

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Hepsini Gör

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Conditioning: A) Every 1:30 for 10 rounds death by 6-7-8-9-10-11-12-13-14-15 dumbbell deadlift 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes 12 single arm

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Strength: Every 2:00 for 6 rounds 6-6-6-4-4-4 push press *8/8 leaning dumbbell lateral raise after every round WOD: 10 rounds for time 4 pull ups (x1.5 jumping pull ups) 6 burpee 8 v-ups 10 kettlebell

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