Ara

20092024

alicanumay
20 Eyl 2024
1 dakikada okunur

Strength: Every 2:00 for 6 rounds

8/8 one arm dumbbell strict press + 10 inverted row

WOD: For time

21-18-15-12-9-6-3 reps

hang power snatch (30/20)

box jumps

*every 2:00 6 toes to bar (x1.5 knees to chest) including at 0:00

CORE: 3 Rounds

10plank transitions

15hollow rocks

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Hepsini Gör

1932026

Strength: EMOM 12 min. odd: 6-6-6-4-4-4 strict press (from the floor) even: 4-8 strict pull ups (2-3 pull up negative) WOD: 20 minutes time cap. 1-2-3... bear complex (30/20) 2-4-6... single arm dumbb

1832026

Conditioning: EMOM 16 min. min 1: 10-12 no jump burpee min 2: 8-10 lateral burpee over the dumbbell min 3: 6-8 burpee broad jump min 4: rest! WOD: Every 3:00 for 4 rounds 12 toes to bar (x1.5 knees to

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Strength: Every 1:30 for 7 rounds 5-5-4-4-3-3-3 front squat *8 box jumps after every round WOD: For time AMRAP 8 min. 6 hang power clean (40/25) 12 steps barbell back rack forward lunge (40/25) rest 2

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