Ara

19112025

alicanumay
19 Kas 2025
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

3-3-2-2-1-1-1 x (1 clean pull + 1 power clean + 1 hang power clean)

*drop and reset between sets

WOD: 5 rounds for time

10 toes to bar

15 down ups

10/10 steps dumbbell goblet reverse lunge

15 bench dips (8-10 parallette dips)

rest :45

Accessory: 3 rounds

10/10 leaning dumbbell lateral raise

15 banded pull apart

10/10 bodyweight single leg deadlift

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Hepsini Gör

732026

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 reps plate ground to overhead straight leg sit ups B) Teams of 2 complete AMRAP in 20 minutes Athlete A: 12 kettlebell sumo

632026

Strength: EMOM 12 min. min. 1-4: 3 front squat min. 5-8: 2 front squat min. 9-12: 1 front squat WOD: For time 12-10-8-6-4-2 pull ups (x1.5 jumping pull ups) 2-4-6-8-10-12 single arm dumbbell box step

532026

Strength: Every :30 for 20 rounds 1 hang power clean (for quality!) WOD: 5 rounds for time 10 one arm dumbbell thrusters (R) 15/12 cal. row 10 one arm dumbbell thrusters (L) 15 medicine ball sit ups r

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