Ara

16122025

alicanumay

16 Ara 2025

1 dakikada okunur

Strength: EMOM 12 min.

odd: 12-12-12-10-10-10 dumbbell bench press

even: 10-10-10-8-8-8 pendlay row

WOD: For time

12-10-8-6-4-2 single arm devil's press

5-10-15-20-25-30 dumbbell goblet squat

*20 sit ups after every round

Accessory: 3 rounds

10/10-12/12 weighted shoulder taps

12-15 banded pull apart

15-20 bodyweight calf raise

Son Yazılar

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

23102026

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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