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392025

Strength: Every 1:30 for 7 rounds


7-6-5-4-3-3-3 power clean


WOD:


2 rounds


10 overhead squat (30/20)

20 down ups

20 sit ups


rest 1:00


2 rounds


10 overhead squat (30/20)

15 over the bar burpee

20 sit ups


rest 1:00


2 rounds


10 overhead squat (30/20)

10 single arm devil's press

20 sit ups


CORE: For time


60-50-40-30 hollow body flutter kicks

60-50-40-30 seconds plank

 
 
 

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Hepsini Gör
8122025

Strength: Every :30 for 20 rounds 1 power clean (for quality) WOD: Every 3:00 for 4 rounds 15 double dumbbell hang snatch + 20 v-ups + 15 wall ball *plank (on hands) in remaining time rest 1:00 betwee

 
 
 
622025

Conditioning: A) Every 2:00 for 6 rounds Round 1-4 12 down ups + 24 air squat *max. rep one arm dumbbell push press in remaining time Round 2-5 24 one arm dumbbell push press + 12 down ups *max. rep a

 
 
 
522025

Strength Every 2:00 for 6 rounds 8-7-6-5-4-3 back squat *12(6/6) single arm dumbbell box step ups after every round WOD: AMRAP 16 min. 10 double dumbbell hang power clean 4x7.5m bodyweight walking lun

 
 
 

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