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Ara

22092024

Strength: EMOM 16 min.


min 1: 8/8-10/10 alternating dumbbell bench press

min 2: 8/8-10/10 one arm dumbbell row

min 3: 6/6-8/8 bodyweight step through lunge

min 4: rest!


WOD: For time


10empty bar strict press

15weighted crunch with plate

20 air squat


20 empty bar strict press

25 weighted crunch with plate

30 air squat


30 empty bar strict press

35 weighted crunch with plate

40 air squat


150 double unders (300 single unders)


40 air squat

35 weighted crunch with plate

30 empty bar strict press


30 air squat

25 weighted crunch with plate

20 empty bar strict press


20 air squat

15weighted crunch with plate

10empty bar strict press

 
 
 

Son Yazılar

Hepsini Gör
2682026

Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *8 seated box jumps after every round WOD: For time 15 kettlebell swings 20 v-ups 20 kettlebell swings 25 v-ups 25 kettlebell swings 30 v-ups 5

 
 
 
2582026

Strength: EMOM 12 min. min 1-4: 3 squat clean min 5-8: 2 squat clean min 9-12: 1 squat clean WOD: Every 3:00 for 4 rounds 10 pull ups (x1.5 jumping pull ups) + 15 hand release push ups + 20 steps dumb

 
 
 
2482026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 bench press *10 dumbbell fly after every round WOD: 20 minutes time cap. 1-2-3... wall ball 2-4-6... one arm dumbbell hang power clean 3-6-9... weighted c

 
 
 

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