W.O.D.
Strength : 5 sets: every 2:30min
5 Front Squats %68-70 of Your 1RM
30 sec. Wall Sit Hold
Metcon: 15 Amrap:
30 DU/70 SU
15 Toes2Bars (Sc.Opt.: 20 Knee2Elb)
30 DU/70 SU
15 Push Ups
Acc.work: 3 sets:
8R-8L KB Leg Ext.
15-20 Weig.Calf Raises.
HYROX:
4-Rounds:
400m ergo
15 Wall Balls (9-6kg)
20m Wolk.Lunges w/weigt
6 Burpee Broad Jump
400m Ergo
1min. Rest BWN SETS
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Gymnastics Class
20 AMRAP
Teams of 2
12 Pull Up
30 V-Up
12 Tiger Bend Push Up
14 Archer Pull Up
30 Crunch
(başlarken ve her dakika başında 10 senkronize Air Squat)
Acs. 3 Sets
8-10 DB Pull Over
12R-12L Bulgarian Split Squat
14 Banded Lat Pull Down