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Ara

15102024

Conditioning: Every 1:30 for 6 rounds


Round 1-3-5

20/20 weighted shoulder taps

*max. rep double/single unders in remaining time


Round 2-4-6

50 double unders (100 single unders)

*max. rep weighted shoulder taps in remaining time


rest 1:00 between rounds


WOD: For time


21-18-15-12-9-6-3 reps


wall ball

sumo deadlift high pull (30/20)


*15 medicine ball sit ups after every round


Accessory: 3 Rounds


12 pvc sots press

15 banded pull apart

12/12 dead bug

 
 
 

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Hepsini Gör
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Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell goblet squat in min 2: max. rep push ups in min 3: max. rep alternating one leg...

 
 
 
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Conditioning: For time 8 x 250/200m row rest 1:1 between rounds WOD: 5 Rounds for time 20 one arm dumbbell push press 20 medicine ball...

 
 
 
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Strength: Every 1:30 for 6 rounds 10 romanian deadlift + 12 steps bodyweight jumping lunge WOD: Every 3:00 for 4 rounds 12 box jump overs...

 
 
 

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