Ara

7102025

alicanumay
7 Eki 2025
1 dakikada okunur

Strength: Every 2:00 for 6 rounds

10-8-6-4-2-2 bench press + 10 dumbbell fly

WOD: 17 minutes time cap.

5 rounds

10 pull ups (x1.5 jumping pull ups)

15 box jumps

20 sit ups

*max. rep dumbbell burpee in remaining time

Accessory: EMOM 9 min.

min 1: 30-45 seconds wall sit

min 2: 30-45 seconds overhead plate hold/20-30 seconds handstand hold

min 3: 20-30 seconds dead hang hold

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Hepsini Gör

1542026

Strength: EMOM 12 min. odd: 6-5-4-3-2-1 strict press (from the floor) even: 4-8 strict pull ups (2-3 pull up negatives) WOD: 20 minutes time cap. 2-4-6... reps back squat (30/20) target burpee toes to

1442026

Conditioning: EMOM 12 min. min 1: max. rep double/single unders in min 2: max. rep single arm devil's press in min 3: max. rep lateral jump over the dumbbell in :45-:40-:35-:30 on :15-:20-:25-:30 off

1342026

Strength: Every 2:00 for 6 rounds 8-8-6-6-4-4 front squat *8/8 weighted split squat after every round WOD: AMRAP 8 min. 8 box jumps 8 hand release push ups rest 1:00 For time 30-24-18-12-6 alternating

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