Ara

17102025

alicanumay
17 Eki 2025
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

8-7-6-5-4-3-2 hang power clean

WOD: Every 3:00 for 4 rounds

10 pull ups (x1.5 jumping pull ups) + 15 wall ball + 15 down up to plate

*max. rep plate ground to overhead in remaining time

rest 1:00 between rounds

Accessory: 3 rounds

12-15 dumbbell waiter curl

12-15 bench dips (6-8 parallette dips)

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Hepsini Gör

1432026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

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Strength: EMOM 12 min. odd: 12-12-12-10-10-10 double dumbbell push press even: 10-10-10-8-8-8 bent over barbell row WOD: Every 3:00 for 4 rounds 12 wall ball + 16 one arm dumbbell snatch + 12/10 cal.

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Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

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