Ara

17122025

alicanumay

17 Ara 2025

1 dakikada okunur

Strength:

EMOM 4 min.

3 high hang squat clean

rest 1:00

EMOM 4 min.

2 hang squat clean

rest 1:00

EMOM 4 min.

1 squat clean

WOD: Every 3:00 for 4 rounds

15 wall ball + 20 kettlebell swings + 250/200m row

*max. 7.5m dumbbell farmer's carry in remaining time

rest 1:00 between rounds

CORE: For time

60-50-40-30-20 flutter kicks

6-9-12-15-18 hollow rocks

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Hepsini Gör

2192026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 bench press *10 dumbbell fly after every round WOD: AMRAP 15 min. 12 double dumbbell hang power clean 12 double dumbbell front rack squat 15 sit ups 15/1

1992026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8/8 one arm dumbbell snatch 10 kettlebell goblet squat 12 tuck ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 m

1892026

Strength: Every 2:00 for 6 rounds 8 romanian deadlift + 12/12 single leg hip bridge WOD: Every 3:00 for 4 rounds 12 box jump overs + 18 bench dips + 12 pull ups (x1.5 jumping pull ups) *plank (on hand

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