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

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Hepsini Gör

1362026

Conditioning: A) EMOM 16 min. min 1: max. rep dumbbell goblet squat in min 2: max. rep plate ground to overhead in min 3: max. rep single arm dumbbell box step ups in min 4: max. rep knees to chest in

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Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *12/12 single leg hip bridge after every round WOD: Fort time 100-90-80-70-60-50-40-3

1162026

Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 target burpee min 3: 6-8 burpee tuck jumps min 4: rest! WOD: For time 16 one arm dumbbell snatch 16 steps dumbbell goblet forward lun

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