Strength
Bench Press
Find 3RM Bench Press
Time Cap: 12- Minutes
WOD
“Team of 2”
20 AMRAP:
20 Squat Cleans 50/35 kg (S1: 40/25 kg – S2: 30/20 kg)
20 Handstand Push Ups (S1: 30 Push Ups)
20 Thrusters 50/35 kg
20 Sync Push Ups
40 Front Squats 50/35 kg
10 Wall Walks
Accessory
4 EMOM:
30sec Heavy DUmbbell Glute Bridge Hold
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HİPS DON’T LİE
W.O.D.: ” Pink Edition “
Strength 1 : every 2.30 min 3 sets:
10-12 reps BB Box Jumps Squats (RPE-7.5)
Strength 2 : every 5 min. 4 sets:
Single DB. Single Leg Kick Up – 8 reps (R-L)
Single DB. Hip Abducters – 8 reps (R-L)
Double DB Bulgarian Split Squats ( 6-8 R_L)
Foot Elev. KB Sumo Squats -12 reps
For Time:
30-20-10
DB Hang Clean Alt. (RPE-7.5)
Burpee Jump to Plate
Alt. V-Ups