Strength
Her 3:30 içinde 14:00 Boyunca (4 sets)
8-10 Dual Dumbbell Bench Press (rpe 7)
8-10 Barbell Pendlay Row (rpe 7)
30sec Chin-Up L-Sit Hold
WOD
4 Rounds For Time:
5 Muscle Ups (S1: 8 C2B or Pull Up – S2: 12 Ring Row)
9 Power Cleans (S1: 50/35 kg – S2 : 40/25 kg – S3: DB Options)
30 Air Squats
Cash Out 90 Double Unders
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HİPS DON’T LİE
W.O.D.: BUBBLE GUM
Strength : 4 sets. every set in 3 min. (RPE-8/8.5)
BB. Back Rack squat jump 8-10 = Directly: Foot Elv. Reverse Lunges R-8 L-8 w/DB
18 EMOM : (RPE: 7:5/8)
- Sled Push (Heavy) – 20 mtr
- Walking Lunges w/ DB-KB – 15mtr
- KB Head-Cutter – 10-12 reps
- Bike/ Air-Dyne 10-12 cal
- KB Rus.Swing -15-20 reps
- -REST-
CORE: TABATA 4Round
- Hollow hold
- Alt.Leg ToeTou.2 Plate
- Crunches
- FlutterKicks