Ara

14102024

alicanumay
14 Eki 2024
1 dakikada okunur

Strength:

EMOM 4 min.

5 hang muscle clean

rest 1:00

EMOM 4 min.

4 hang power clean

rest 1:00

EMOM 4 min.

3 hang squat cleam

WOD: AMRAP 15 min.

8 back squat (40/25)

10 down ups

12 one arm dumbbell snatch (choose a challenging weight)

15 top half v-ups

CORE: 3 Rounds

75-60-45-30 seconds plank

*30 kettlebell russian twists after every round

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Hepsini Gör

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Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 bench press *10 dumbbell pullover after every round WOD: AMRAP 16 min. 16 plate ground to overhead 16 steps overhead plate reverse lunge 8 pull ups (x1.5

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Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 squat clean + 1 hang squat clean) WOD: 5 rounds for time 12 hand release push ups 16 double dumbbell front rack squat 24 sit ups 48 double unders (

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Strength: EMOM 12 min. odd: 8-8-6-6-4-4 push press even: 12-12-12-10-10-10 bent over dumbbell row WOD: For time 21-18-15-12-9 kettlebell sumo deadlift high pull 15-12-9-6-3 box jump immediately into 2

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