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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2992026

EMOM 12 min. odd: 8/8 alternating dumbbell shoulder press even: 4-8 chin ups (2-3 chin up negatives) WOD: For time 8 single arm devil's press 9 back squat (50/30) 10 single arm devil's press 12 back s

2892026

Strength: Every 2:00 for 6 rounds 6-6-6-4-4-4 tempo deadlift (2 seconds up, 3 seconds down, 1 second on the floor) *15 weighted hip bridge after every round WOD: 20 minutes time cap. 2-4-6... reps han

2692026

Conditioning: A) Every 1:30 for 10 rounds death by 3-4-5-6-7-8-9-10-11-12 box jump overs 2-4-6-8-10-12-14-16-18-20 bodyweight forward lunge B) Teams of 2 complete AMRAP in 20 minutes (i go you go for

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