Ara

15092024

alicanumay
15 Eyl 2024
1 dakikada okunur

Strength: EMOM 16 min.

min 1: 8/8-10/10 one arm dumbbell z press

min 2: 4-8 strict pull ups (2-3 pull up negatives)

min 3: 8/8-10/10 weighted split squat

min 4: rest!

WOD: 20 minutes time cap.

2-4-6... reps

single arm devil's press

cal. row

medicine ball clean

hanging l-sit raises

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1542026

Strength: EMOM 12 min. odd: 6-5-4-3-2-1 strict press (from the floor) even: 4-8 strict pull ups (2-3 pull up negatives) WOD: 20 minutes time cap. 2-4-6... reps back squat (30/20) target burpee toes to

1442026

Conditioning: EMOM 12 min. min 1: max. rep double/single unders in min 2: max. rep single arm devil's press in min 3: max. rep lateral jump over the dumbbell in :45-:40-:35-:30 on :15-:20-:25-:30 off

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Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 front squat *8/8 weighted split squat after every round WOD: AMRAP 8 min. 8 box jumps 8 hand release push ups rest 1:00 For time 30-24-18-12-6 alternating

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