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23082024

Strength: Every 2:00 for 6 rounds


6-6-5-5-4-4 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor)


*10 single arm dumbbell box step ups after every round


WOD: 20 minutes time cap.


2-3-4... reps


double dumbbell snatch

over the dumbbell burpee

double dumbbell front rack squat

hanging l-sit raise

 
 
 

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972025

Strength: Every 1:30 for 7 rounds 3-3-2-2-1-1-1 x (2 power clean + 1 hang power clean) drop and reset between sets WOD: 20 minutes time...

 
 
 
872025

Conditioning: EMOM 16 min. min 1: 10-12 down ups min 2: 8-10 over the dumbbell burpee min 3: 6-8 burpee broad jump min 4: rest! WOD: For...

 
 
 
772025

Strength: Every 2:00 for 6 rounds 8 romanian deadlift + 8/8 bodyweight box step ups WOD: For time 18-16-14-12-10 back squat (40/25)...

 
 
 

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