Ara

20112024

alicanumay
20 Kas 2024
1 dakikada okunur

Strength: Every 1:30 for 7 rounds

2-2-2-1-1-1-1 pause back squat (a second pause at the bottom)

3-3-3-2-2-2-2 back squat

WOD: 20 minutes time cap.

2-4-6... reps

double dumbbell hang power clean

wall ball

hanging l-sit raise

*every 2:00 30 double unders (x2 single unders) including at 0:00

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Conditioning: A) Every 2:00 for 6 rounds Round 1-4 15 kettlebell/dumbbell goblet squat + 15 down ups *max. rep v-ups in remaining time Round 2-5 15 down ups + 15 v-ups *max. rep kettlebell/dumbbell go

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Strength: Every 2:00 for 6 rounds 5 push press (from the floor) + 10 bent over reverse fly WOD: 6 rounds for time 15 wall ball 15/12 cal. row 15 medicine ball sit ups *every 2:00 including at 0:00 4 p

6112025

Conditioning: EMOM 16 min. min 1: 8-10 target burpee min 2: 8-10 burpee to plate min 3: 8-10 burpee tuck jump min 4: rest! WOD: For time AMRAP 8 min. 12 bench dips (6-8 parallette dips) 12 steps dumbb

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