W.O.D.
Snatch Complex 6 sets: every 1.30min.
2- Power Snatch
2-Hang Squat Snatch
1 -Overhead Squat
(3 sets: % 60-65 /3 sets: % 68-70)
Middle Strength: 3 sets:
5- Back Squats % 85 of Max
Metcon: 4 sets: (1:1) 3 Work/3Rest
12- KB Swing (24-16kg)
10- DB Clean&Jerk (22/15kg)
8- Pull Ups
İn The Rem. Time: max. Wall Walks
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HYROX:
8 Emom:
- Farmer Carry
- Sled Push 30m
2min. Rest
8 Emom:
- Run/Bike 20c
- Walking Lunges Front R. w/DoubleDB
2min.rest
Emom:
- Ski 15c
- Double DB Burpee
2min.rest
Emom:
- Row 15c
- DU 60/SU 100
- 2min.rest
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Gymnastics Class
Handstand Drills
2 Sets
12 Alt. Handstand Shoulder Taps
40 sec. Handstand Hold
40 sec. Alt. Single Leg Handstand Balance
5 min. Free Handstand Hold – Handstand Walk Practice
Teams of 2
20 AMRAP
60 Air Squat
40 Wide Pull Up
100 Single Under
40 Tiger Bend Push Up
100 V-Up
30 Narrow Pull Up – 30 Pike Push Up (same time)
(dilediğiniz gibi paylaşın!)