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Ara

1932025

Conditioning: EMOM 16 min.


min 1: max. rep double/single unders in

min 2: max. rep mountain climbers in

min 3: max. rep plate hops in

min 4: rest!


:45-:40-:35-:30 on

:15-:20-:25-:30 off


WOD: For time


15 wall ball

15 kettlebell sumo deadlift high pull

20 wall ball

20 kettlebell sumo deadlift high pull

25 wall ball

25 kettlebell sumo deadlift high pull


75 straight leg sit ups


25 kettlebell sumo deadlift high pull

25 wall ball

20 kettlebell sumo deadlift high pull

20 wall ball

15 kettlebell sumo deadlift high pull

15 wall ball


Accessory: 3 Rounds


12-15 empty bar biceps curl

12-15 standing dumbbell french press

 
 
 

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2742025

Strength: EMOM 16 min. min 1: 8/8-10/10 alternating dumbbell bench press min 2: 4-6 chin ups (2-3 chin up negatives) min 3: 8/8-10/10...

 
 
 
2642025

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 reps empty bar back rack reverse lunge plate ground to...

 
 
 
2542025

Strength: Every 2:00 for 6 rounds 7-6-5-4-3-2 bench press *10 dumbbell fly after every round WOD: 16 minutes time cap. 5 rounds 12 hand...

 
 
 

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