Ara

612025

alicanumay

6 Oca

1 dakikada okunur

Strength: EMOM 12 min.

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

even: 3-6 chin ups (2-3 chin up negatives)

WOD: Every 3:00 for 4 rounds

20 russian kettlebell swings + 15 wall ball + 20 tuck ups

*max. 7.5m dumbbell farmer's carry in remaining time

rest 1:00 between rounds

Accessory: 3 rounds

10-12 single dumbbell front raise

12-15 banded face pull

15-20 bodyweight calf raise

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Hepsini Gör

2292026

Strength: Every 2:00 for 6 rounds 7-7-5-5-3-3 back squat *12 kettlebell russian swings after every round WOD: For time cash in: 25 down ups then 5 rounds 15 bench dips 15 dumbbell deadlift 15 tuck ups

2192026

Strength: Every 2:00 for 6 rounds 10-8-6-4-4-4 bench press *10 dumbbell fly after every round WOD: AMRAP 15 min. 12 double dumbbell hang power clean 12 double dumbbell front rack squat 15 sit ups 15/1

1992026

Conditioning: A) AMRAP 4:00 min. x 3 rounds 8/8 one arm dumbbell snatch 10 kettlebell goblet squat 12 tuck ups rest 1:30 between rounds (start where you left off!) B) Teams of 2 complete AMRAP in 20 m

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