Ara

812025

alicanumay
8 Oca 2025
1 dakikada okunur

Conditioning: Every 1:30 for 6 round

Round 1-3-5

60 double unders (x2 single unders)

*max. rep hanging l-sit raises in remaining time

Round 2-4-6

20 hanging l-sit raise (x1.5 leg raise)

*max. rep double/single unders in remaining time

rest 1:00 between rounds

WOD: For time

21-18-15-12-9-6-3 empty bar overhead squat

8-12-16-20-24-28-32 one arm dumbbell snatch

*12 alternating one leg v-ups after every round

Accessory: 3 Rounds

12/12 alternating dumbbell biceps curl

10/10 single arm dumbbell skull crushers

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Hepsini Gör

1282026

Conditioning: Every 1:30 for 6 rounds Round 1-3-5 12 kettlebell taters *max. rep double/single unders in remaining time Round 2-4-6 50 double unders (x2 single unders) *max. rep kettlebell taters in r

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Strength: Every :30 for 20 rounds 1 hang power clean (for quality!) WOD: AMRAP 15 min. 12/10 cal. row 8 toes to bar (x1.5 knees to chest) 12 steps dumbbell goblet forward lunge *every 2:00 including a

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Strength: Every 2:00 for 6 rounds 8-7-6-5-4-3 push press *10 dumbbell bent over reverse fly after every round WOD: 16 minutes time cap 5 rounds 16 one arm dumbbell snatch 24 alternating one leg v-ups

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