W.O.D.
Strength: 4 sets: every 2 min. %55 of 1RM Press
15sec. BB Overhead Hold
3 Strict Press
5 Push Press
Metcon: Team of 2 (DB: Rx 22/15kg)
A: 6 sets: every 2min
6 Lateral Burpee Over DB
12 DB OverH. Hold Alt.legs Forwerd Lunges
6 Lateral Burpee over DB
2min REST
B: 6 sets: every 2min.
6 Lateral Burpee over DB
12 DB Alt. Arm Snatches
6 burpee over DB
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Strength Class
Strict Overhead Press
%85 3×3
%90 3×2
%95 3×1
Pause Front Squat
%75 2×8
%80 2×6
%85 2×4
3×12 Superset
Seated Arnold Press
Weighted Push Up
3 Sets Superset
40 sec. Weighted Plank
30 Russian Twist (Heavy)