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130923

WOD
“2 Kişilik Takım Antrenmanı”
13 AMRAP:
6-12-18-24-30-36-…
Sumo deadlift high pulls 40/25 kg
Box Jump Overs 60/50 cm

Strength 1
Double DB Bench Press 1 and ½ Reps
4 sets: 8 reps – RPE 8

*Rest 1:00-1:30 b/t sets

Strength 2
Standing Tricep Extension w/ band
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Accessory Work (posterior chain)
3 Sets
15 Back Extension (Rx; 12 Ghd Hip Ext. – ask your coach!)
10-15 sn dinlen
30 sn Face Up Chinese Plank Hold w/Plate (25/15kg)
(rest 2 minutes between sets)

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