Ara

29102024

alicanumay

29 Eki 2024

1 dakikada okunur

Strength: EMOM 12 min.

odd: 6-5-4-3-3-3 strict press (from the floor)

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

WOD: For time

33-27-21-15-9

burpee

kettlebell swings

*every 2:00 minutes 10 tuck ups including at 0:00

Accessory: 3 Rounds

10/10 dumbbell leaning lateral raise

10/10 bodyweight single leg deadlift

15 banded face pull

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Hepsini Gör

10102026

Conditioning: A) Every 1:30 for 10 rounds death by 2-4-6-8-10-12-14-16-18-20 plate ground to overhead 3-6-9-12-15-18-21-24-27-30 air squat B) Teams of 2 complete AMRAP in 20 minutes 20 one arm dumbbel

9102026

Strength: Every 2:00 for 6 rounds 7-5-3-3-5-7 push press *10/10 leaning dumbbell lateral raise after every round WOD: Every 3:00 for 4 rounds 15/12 cal. row + 20 kettlebell swings + 15 medicine ball c

8102026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 back squat *8/8 lateral box step ups after every round WOD: For time 25-20-15-10-5 hand release push ups 50-40-30-20-10 double unders (x2.5 single unders

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