A) Her 2 Dakika içinde 12 Dakika Boyunca (6 Sets)
Clean Wave
3 Power Clean
2 Hang Squat Clean
1 Split Jerk
- %60 ile başlayıp, son set %85-90 çıkacak şekilde her set ağırlık arttırarak ilerle!
WOD
“2 Kişilik Takım Antrenmanı”
“I Go You Go”
20 AMRAP
9 Pull Ups
15 Sit Ups
9 Push Ups
*switch after full rounds
Score: Total Rounds + Reps
GYMNASTICS CLASS
Isometric Work
12 EMOM (min 20 sec. work)
Pull Up Hold
Hollow Hold
L-Sit Hold
20 Sec. Split Squat Hold (each)
25 EMOM
6 Muscle Ups
12 Handstand Shoulder Taps
16 Air Squats
10 Push Ups
8 Toes to Bar
Accessory 2 Sets (RPE 6)
16 Kettlebell Plank Drag Through
12 DB Z Press
12 Barbell Romanian Deadlift