Ara

2762025

alicanumay
27 Haz 2025
1 dakikada okunur

Conditioning: EMOM 16 min.

min 1: 8-12 no jump burpee

min 2: 8-12 target burpee

min 3: 8-12 burpee to plate

min 4: rest!

WOD: For time

18-15-12-9-6

pull ups (21-18-15-12-9 jumping pull ups)

back squat (40/25)

rest 1:00

35-30-25-20-15

plate ground to overhead

tuck ups

CORE: AMRAP 5 min.

10 hollow rocks

15/15 mountain climbers

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Hepsini Gör

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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: For time 8 hand release push ups 10 double dumbbell front rack squat 12 hand rel

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Strength: EMOM 12 min. odd: 10/10-10/10-10/10-8/8-8/8-8/8 one arm dumbbell strict press even: 4-8 chin ups (2-3 chin up negatives) WOD: AMRAP 15 min. 12 bench dips 16 steps dumbbell goblet forward lun

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