Ara

572025

alicanumay
5 Tem
1 dakikada okunur

Conditioning:

A) AMRAP 4:00 min. x 3 rounds

6 single arm devil's press

12 medicine ball sit ups

18 air squat

rest 1:30 between rounds

(start where you left off)

B) Teams of 2 complete AMRAP in 20 minutes

20 steps dumbbell goblet reverse lunge (synchronized)

30 ring rows (split as desired)

20 kettlebell swings (synchronized)

30/24 cal. row (split as desired)

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Hepsini Gör

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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

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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

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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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