WOD
Teams of 2 (1:1)
4 Sets (each) For Time:
15-Meters Double Dumbbell Front Rack Walking Lunge (2x 22.5/15 kg)
30-Meters Double Dumbbell Farmer Carry (2x 22.5/15 kg)
30-Meters Double Dumbbell Front Rack Carry (2x 22.5/15 kg)
15 EMOM:
1-Minute : 20-30 second Parallel Bar L-Sit Hold (S1; Floor L-Sit Hold)
2-Minute : 20-30 second Sorenson Hold (YouTube) (face down GHD hold) or Superman Hold
3-Minute : 20-30 second Kettlebell Plank Crossovers (YouTube) *rpe 5-6
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HİPS DON’T LİE W.O.D.: BİO-DEVELOPER
STRENGTH : every 3.min. 3 sets
10-12 BB Front Squats to Alt.Revese Lunges (rpe-7.5-8)
24- EMOM: (RPE-7)
- 20 sec. R+L Split Stance Hold
- Deficit Sumo Squat 2 Deadlift
- Alt.Leg Cossac Squat
- Single Leg Box Squats R+L
- Leg Extension R+L
- Rest
CORE: w/ Plate
- Hollow Hold 20sec.
- Hollow pose.Crunches 12
- Hollow pose. F.Kick 12