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WOD 3 Rounds A) 2:00 AMRAP: 30 Double Unders 10 Alt. DB Snatch (22.5/15 kg) Max DB Face Burpees 2:00 Rest B) 2:00 AMRAP: 15/12
01/10/2024
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WOD 3 Rounds A) 2:00 AMRAP: 30 Double Unders 10 Alt. DB Snatch (22.5/15 kg) Max DB Face Burpees 2:00 Rest B) 2:00 AMRAP: 15/12
“Team of 2” Buy in: 40 Sandbag Over Bar (100/70 cm) Then; 5 Rounds 22 Box Jump Overs (60/50 cm) 16 Dumbbell Push Ups 10
Strength Back Squats x 5 reps Her 2:30 içinde 12:30 Boyunca (5 Sets) Set 1-2: %70 Set 3-4: %75 Set 5: %80-85 WOD “Team of
WODTeams of 3:20:00 AMRAP Partner 1: Max Cal Ergo Partner 2:2 Rounds3 Power Snatch 50/35 kg6 Overhead Squats 50/35 kg9 Pull Ups *Scale 2 rounds
Accessory“Strict Handstand Push-ups”10 minute EMOMOdd Minute:Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] – belly to wallIndependence: 16 Box Handstand Shoulder Taps [right/left =
WOD“Teams of 2”For Time:50 Deadlifts 80/60 kg18 Strict Pull Ups60/48 Cal Ergo18 Strict Pull Ups30 Sit-ups (each)18 Strict Pull Ups30 Sit-ups (each)18 Strict Pull Ups60/48
WOD Teams of 24 Rounds For Time:Partner 1: 100 Double Unders (S1; 75 DU or 200 SU)Partner 2: 500/450m Row or Ski – 400m Run-into-40 Floor
Strength Front Squat x 6 Her 1:30 içinde 12:00 Boyunca (8 Sets) 1-2 Sets: %50 of 1RM – 3-4 Sets: %60 – 5-6 Sets: %70
Strength Her 2:30 içinde 15:00 Boyunca (6 Sets) 12 Barbell Tempo Floor Press (rpe 4-6) 3010 10R+10L Kettlebell Bent Over Row (rpe 4-6) 8 High
WOD “Can you get more than 30 wall walks? 5 Sets 3:00 on / 3:00 off 300/250m Row or Ski 10 Shoulder to Overhead (50/35
