Ara

24122025

alicanumay
24 Ara 2025
1 dakikada okunur

Strength: EMOM 12 min.

odd: 10-10-10-8-8-8 seated arnold's press

even: 4-8 strict pull ups (2-3 pull up negatives)

WOD: AMRAP 15 min.

10 box jump overs

16 one arm dumbbell snatch

16 steps dumbbell goblet forward lunge

10 hand release push ups

Accessory: EMOM 9 min.

min 1: 30-45 seconds wall sit

min 2: 30-45 overhead plate hold

min 3: 20-30 seconds dead hang hold

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Hepsini Gör

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Strength: EMOM 12 min. odd: 6 power clean + kettlebell/dumbbell farmer's hold even: rest! WOD: 6 rounds for time 15 bench dips 20 kettlebell swings 25 straight leg sit ups *every 2:00 includung at 0:0

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Conditioning: A) Every 1:30 for 10 rounds death by 3-6-9-12-15-18-21-24-27-30 air squat 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes (i go you go for full

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Strength: Every 2:00 for 6 rounds 9-7-5-3-3-3 front squat *8/8 weighted split squat after every round WOD: 5 rounds for time 12 double dumbbell push press 40 double unders (x2.5 single unders) 12 kett

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