Ara

1942025

alicanumay
19 Nis 2025
1 dakikada okunur

Conditioning:

A) EMOM 16 min.

min 1: max rep kettlebell swings in

min 2: max. rep plank transitions in

min 3: max rep medicine ball sit ups in

min 4: max. rep plate hops in

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

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

WOD: Teams of 2 complete AMRAP in 20 minutes

Athlete A: 12 double dumbbell hang clean and press

Athlete B: kettlebell/dumbbell farmer's hold

(then rotate)

Athlete A: 15 double dumbbell front rack squat

Athlete B: wall sit

(then rotate)

Athlete A: 200/150m row

Athlete B: plank (on hands)

(then rotate)

Son Yazılar

Hepsini Gör

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Conditioning: EMOM 16 min. min 1: 10-12 down ups min 2: 8-10 over the dumbbell burpee min 3: 6-8 burpee box jumps min 4: rest! WOD: 6 rounds for time 10 hand release push ups 10 dumbbell deadlift 15 t

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Conditioning: Every 1:30 for 6 rounds Round 1-3-5 50 double unders (x2 single unders) *max. rep plate ground to overhead in remaining time Round 2-4-6 25 plate ground to overhead *max. rep double/sing

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Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 push press (from the floor) *8/8 leaning lateral raise after every round WOD: 42-36-30-24-18-12-6 one arm dumbbell snatch 3-6-9-12-15-18-21 overhead squat

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