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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Hepsini Gör

24102026

Conditioning: A) Every 1:30 for 10 rounds 3-4-5-6-7-8-9-10-11-12 down ups 2-4-6-8-10-12-14-16-18-20 straight leg sit ups B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 15 empty bar back squat A

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Strength: Every 2:00 for 6 rounds 6-5-4-3-2-1 bench press *10 dumbbell fly after every round WOD: 5 rounds for time 15 ring rows 15 kettlebell swings 15 box jump overs *every 2:00 including at 0:00 10

22102026

Strength: EMOM 4 min. 4 high hang power clean rest 1:00 EMOM 4 min. 3 hang power clean rest 1:00 EMOM 4 min. 2 hang power clean WOD: 20 minutes time cap. 2-4-6... empty bar thrusters x7.5m kettlebell/

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