Strength
Back Squat
In a 15-Minutes window find 3RM
WOD
“Teams of 2”
For Time: (TC: 16 Min)
12 Rounds (each round for time) (6 rounds for each partner)
Athlete-1 starts with Dumbbell Farmer’s Hold (2x 30/25 kg) *choose heavy!
Athlete-2 works;
8×7,5m Shuttle Run
20 Push Up (S1; 16 Push Up)
6 High Box Jumps 75/60 cm
Switch after full round and Athlete-2 takes DB Farmer’s Hold.
One athlete always at DB Farmers Hold. Dumbbells will never touch the ground.
Score; Total Time
***
Grip Endurance: Accumulate 3-Minutes Dead Hang
For the 3-minutes hang holds, athlete may accumulate 3 minutes total (break if necessary, but only count time while hanging)
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GYMNASTICS CLASS 20.30
6 x 6 AMRAP
Athlete 1: Max. Single Paralette Push Ups
Athlete 2: Front Rack Hold
rest 2 min.
Athlete 1: Max Muscle Ups
Athlete 2: Dead Hang
rest 2 min.
Athlete 1: Max. Air Squats
Athlete 2: Goblet Wall Sit Hold
rest 2 min.
Athlete 1: Max. Handstand Push Ups
Athlete 2: KB Overhead Hold
rest 2 min.
Athlete 1: Max. V-Ups
Athlete 2: Chinese Plank
rest 2 min.
Athlete 1: Max Paralell Bar Dips
Athlete 2: Dip Hold
Partnerlerden birisi bıraktığı zaman yer değiştir !!
Score = Total Reps
❤️ LISTEN TO YOUR COACH FOR SCALE OPTIONS ❤️