Ara

922025

9 Şub 2025
1 dakikada okunur

Strength: EMOM 16 min.

min 1: 8-10 seated arnold's press

min 2: 4-8 strict pull ups (2-3 pull up negatives)

min 3: 12-16 steps dumbbell goblet reverse lunge

min 4: rest!

WOD: Every 4:00 for 5 rounds

10 empty bar hang clean & press + 15 empty bar front squat + 20 medicine ball sit ups

*max. meter row in remaining time

rest 1:30 between rounds

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Hepsini Gör

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

1142026

Conditioning: A) Every 1:30 for 10 rounds death by 6-7-8-9-10-11-12-13-14-15 dumbbell deadlift 2-4-6-8-10-12-14-16-18-20 medicine ball sit ups B) Teams of 2 complete AMRAP in 20 minutes 12 single arm

1042026

Strength: Every 2:00 for 6 rounds 6-6-6-4-4-4 push press *8/8 leaning dumbbell lateral raise after every round WOD: 10 rounds for time 4 pull ups (x1.5 jumping pull ups) 6 burpee 8 v-ups 10 kettlebell

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