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

592026

Conditioning: A) EMOM 16 min. min 1: max. rep empty bar back squat in min 2: max. rep one arm dumbbell hang clean and press in min 3: max. rep top half v-ups in min 4: max. rep plate hops in :45-:40-:

492026

Strength: EMOM 12 min. min 1-4 5 front squat min 5-8 4 front squat min 9-12 3 front squat WOD: AMRAP 8 min. 8/6 cal. row 10 wall ball rest 1:00 For time 25-20-15-10-5 plate ground to overhead 5-10-15-

392026

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (1 high hang power clean + 1 hang power clean + 1 power clean) (for quality!) *drop and reset between sets WOD: AMRAP 15 min. 10 hand release push ups

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