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190921

A) 12 DK EMOM 10-5 Strict Pull-Up 12-6 Strict Ring Dips Dinlen B) 12 DK EMOM 30″ Chin-Up Hold 30″ Ring Dips Hold Dinlen C) 8 DK AMRAP8 Dual DB Hang Power Clean8 Push-Up8 Dual DB Shoulder Push Press 4 Set12 Barbell Biceps Curl12 Barbell Reverse Grip Shoulder Press

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180921

A) Her 2 Dakika İçinde 10 Dakika Boyunca3 Power Clean + 3 Hang Squat Clean + 1 Push Jerk (%60) B1) 12 DK AMRAP 8 Alt. Single Arm Dumbbell Burpee Clean and Jerk (20-15-10kg) 50 Double Unders / S1: 120 Single Unders 4 Dk Dinlen B2) 12 DK AMRAP 8 Alternating Single Side Dumbbell Thruster…

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170921

A) 12 DK EMOM 8R+8L One Arm Dumbbell Floor Press 10R+10L One Arm Dumbbell Bent Over Row B) 24 DK AMRAP 2 Kişilik Takım Antrenmanı (IGYG) 8 Knees to Chest6 Deadlifts (80-50-30kg)4 Burpee Lateral Jump Score; Total Round Takımlar DL ağırlıklarına göre 3 kategoride yarışacak, WOD sonunda skorlarını tahtaya yazacak! C) Core; 3 Set 45…

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160921

A) 10 DK EMOM Front Squat:5-5-5-3-3-3-1-1-1-1 Arttırarak git! B) 18 DK EMOM1. 45 Sn Max Ergo2. 20 Wall Ball Shot3. 45 Sn Max Shuttle Run C) 12 DK EMOM 30-45 Sn Farmer Cary 30-45 Sn Waiters Carry w/Plate 30-45 Sn Wall Sit

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150121

A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Set) Deadlift 10-8-6-4-2-1 (Find 1Rm DL of the day!) B) 6 Rounds For Time (21′ Cap) 12 Alt. Dumbbell Hang Power Clean 10 Burpee Box Jump (Not Over) 8 Dumbbell Back Rack Box Step Up Rx; 22.5-15 kg C) Core; 3 set; 1 Dk Plank ,…

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140921

A) Gymnastics 10 DK EMOM 45 SN. Handstand Hold 45 SN. Hanging L-Sit Hold B) METCON; 5 Rounds For Reps (30′) 1 Dakika Rope Climb / S1: Strict Pullup 1 Dakika Kettlebell American Swing 1 Dakika Dumbbell Snatches 1 Dakika Toes to Bar / S1: Knees to Chest 1 Dakika Row or SkiErg 1 Dakika…

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130921

A) Her 3 Dakika içinde 15 Dakika Boyunca (5 Sets)3 Heavy Back Squat (%75-80)200m Sprint B) 10 Rounds For Time (13′ Time Cap.) 25 Double Unders / 50 Single Unders 8 Dual Dumbbell/Kettlebell Strict Press (20-15-10kg) 6 Dumbbell Facing Burpees C) Core; 9 DK. EMOM 30-45 SN. Max. V-Up 30-45 SN. Sağ Side Plank 30-45…

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120921

3 min AMRAP; Max Rope Climb 3 min rest 3 min AMRAP; Max Barbell Shoulder Press (20-15kg) – Accessory; Pushing 3 Sets for Quality: 10 Seated Single Arm Dumbbell Press Each Arm 10 Barbell Skull Crushers 10 Ring Face Pulls Accessory; Pulling 8-10 Supinated Grip Chin-Ups 10 Romanian Deadlifts (80-50kg) 20 Banded Curls Midline; 3…

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110921

A1) Her 2 Dakika İçinde 10 Dakika Boyunca6 Tempo Deadlift (31×1) (%60-65) A2) Her 2 Dakika İçinde 10 Dakika Boyunca6 Bench Press (%65-70) B) 2 Set (18 Dakika) 2 Dakika AmrapMax Chest to Bar Pullup 1 Dakika Dinlen 2 Dakika AmrapMax Cal Ergo 1 Dakika Dinlen 2 Dakika AmrapMax Ring Dips / Parallel Bar Dips,…

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100921

For Time 24 Dakika Cap. 30 Alt DB Clean&Jerk (22.5-12.5 kg)30 Burpee Lateral Jump20 Alt DB Clean&Jerk20 Burpee Lateral Jump10 Alt. DB Clean&Jerk10 Burpee Lateral Jump Biter bitmez; 60 Alt. One Arm DB Devil Press Core; 5 set 20 Situp + 20 Alt V-up

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