Ara

28102025

alicanumay
28 Eki 2025
1 dakikada okunur

Strength: EMOM 12 min.

min 1-4: 3 front squat

min 5-8: 2 front squat

min 9-12: 1 front squat

(choose wisely)

WOD: AMRAP 16 min.

8 over the dumbbell burpee

10/10 one arm dumbbell push press

16 straight leg sit ups

10/10 dumbbell goblet forward lunge

rest :30

Accessory: 3 rounds

12 single dumbbell front raise

15 banded pull apart

12/12 bodyweight split squat

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Hepsini Gör

1342026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 front squat *8/8 weighted split squat after every round WOD: AMRAP 8 min. 8 box jumps 8 hand release push ups rest 1:00 For time 30-24-18-12-6 alternating

1142026

Conditioning: A) Every 1:30 for 10 rounds death by 6-7-8-9-10-11-12-13-14-15 dumbbell deadlift 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes 12 single arm

1042026

Strength: Every 2:00 for 6 rounds 6-6-6-4-4-4 push press *8/8 leaning dumbbell lateral raise after every round WOD: 10 rounds for time 4 pull ups (x1.5 jumping pull ups) 6 burpee 8 v-ups 10 kettlebell

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