Ara

2242025

alicanumay
22 Nis 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 12-15 down ups

min 2: 10-12 target burpee

min 3: 8-10 burpee to plate

min 4: rest!

WOD: Every 3:00 for 4 rounds

12 empty bar overhead squat (30/20) + 16 one arm dumbbell hang snatch + 20 steps dumbbell goblet forward lunge

*kettlebell/dumbbell farmer's hold in remaining time

rest 1:00 between rounds

Accessory: 3 Rounds

12 banded pull apart

12/12 dead bug

12 pvc sots press

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Hepsini Gör

1732026

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

1632026

Strength: Every 2:00 for 6 rounds 10-8-6-6-8-10 romanian deadlift *15 kettlebell russian swings after every round WOD: AMRAP 15 min. 10 one arm dumbbell thrusters 10 ring rows 10 medicine ball sit ups

1432026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

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