W.O.D.:
BB Wurm Up OLY Complex: 3 sets:
- Clean Deadlift
- Clean Hihg Pull
- Power Clean
- Push press
8 Emom: every min. (w/your %75 of 1RM C+J)
1-Power Clean
1-Push Jerk
Metcon: Team of 2: İ.G.Y.G.
12-Rounds: (each 6)
35 DU/ 80 SU
7 Toes to Bars ( 12 Knee2Chest)
2 Wall Walks ( 6 Floor Walks)
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HYROX:
5- Rounds For Time . (1 min. Rest Between)
20 KB Deadlifts (2+20/16kg)
12 Burpee to Plate
20 steps W.Lunges (BackR.Single DB 30/25kg)
500m Ergo
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Gymnastics Class
Skills Work
Teams of 3
4 AMRAP
Rope Climb
(scale: Box Start Rope Climb)
rest 2 min.
Handstand Walk
(scale: Handstand Shoulder Tap, Box Around The World)
rest 2 min.
Double Under
Teams of 2
16 AMRAP
30 Australian Pull Up
30 Diamond Push Up
20 Sync. V-Up
20 Australian Wide Chin Up
20 Bench Dips