Ara

382025

alicanumay
3 Ağu 2025
1 dakikada okunur

Strength: EMOM 16 min.

min 1: 8/8-10/10 one arm dumbbell z press

min 2: 10/10-12/12 one arm dumbbell row

min 3: 6/6-8/8 steps dumbbell goblet walking lunge

min 4: rest!

WOD: 6 Rounds for time

15 medicine ball cluster

15 hanging l-sit raise

20/20 medicine ball russian twists

250/200m row

rest 1:00 between rounds

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Conditioning: A) AMRAP 4:00 min. x 3 rounds 9 empty bar front squat 15 top half v-ups 21 double unders (50 single unders) B) Teams of 2 complete AMRAP in 20 minutes 15 kettlebell swings (synchronized)

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Strength: EMOM 12 min. odd: 12-12-12-10-10-10 double dumbbell push press even: 10-10-10-8-8-8 bent over barbell row WOD: Every 3:00 for 4 rounds 12 wall ball + 16 one arm dumbbell snatch + 12/10 cal.

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Strength: Every 2:00 for 6 rounds 8-8-8-6-6-6 back squat *6/6 bodyweight step through lunge after every round WOD: AMRAP 15 min. 8 target burpee 8 toes to bar (x1.5 knees to chest) 12 feet elevated be

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