Ara

19112024

alicanumay

19 Kas 2024

1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 8-12 no jump burpee

min 2: 8-12 target burpee

min 3: 8-12 burpee box jump

min 4: rest!

WOD: Every 3:00 for 4 rounds

12 pull ups (x1.5 jumping pull ups) + 16 empty bar back rack reverse lunge +20 alternating one leg v-ups

*max. rep plate ground to overhead in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

10 plate/dumbbell snow angel raise

15/15 side lying leg raise

:45 kettlebell/dumbbell farmer's hold

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Hepsini Gör

10102026

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 plate ground to overhead 3-6-9-12-15-18-21-24-27-30 air squat B) Teams of 2 complete AMRAP in 20 minutes 20 one arm dumbbel

9102026

Strength: Every 2:00 for 6 rounds 7-5-3-3-5-7 push press *10/10 leaning dumbbell lateral raise after every round WOD: Every 3:00 for 4 rounds 15/12 cal. row + 20 kettlebell swings + 15 medicine ball c

8102026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 back squat *8/8 lateral box step ups after every round WOD: For time 25-20-15-10-5 hand release push ups 50-40-30-20-10 double unders (x2.5 single unders

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