Ara

9102025

alicanumay

9 Eki 2025

1 dakikada okunur

Strength: EMOM 12 min.

odd: 5 push press

even: 10 double dumbbell bent over row

WOD: Every 3:00 for 4 rounds

10 hang power clean (40/25) + 15 bench dips (8-10 parallette dips) + 20 top half v-ups

*kettlebell/dumbbell farmer's hold in remaining time

rest 1:00 between rounds

Accessory: 3 rounds

10/10-12/12 dumbbell concentration curl

10/10-12-12 one arm dumbbell kick backs

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Hepsini Gör

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

1892026

Strength: Every 2:00 for 6 rounds 8 romanian deadlift + 12/12 single leg hip bridge WOD: Every 3:00 for 4 rounds 12 box jump overs + 18 bench dips + 12 pull ups (x1.5 jumping pull ups) *plank (on hand

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