W.O.D.:
Strength: 12 EMOM:
- İncline BB Bench Press 8-10-reps RPE-8
- KB Gorilla Rows Alt. 16-reps RPE-7-8
- Weigh. Str. Pull Ups 5-6 reps
METCON: Team of 2: For Time
100 cal Ergo
Directly: 5 Rounds- I.G.Y.G. (each)
10- Thrusters (Rx: 40/35kg – S1: 35/25kg – S2: 25/20kg)
10- Burpee Pull Ups. (Rx: 8-Burpee M.U.)
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Hips Don’t Lie W.O.D.:
Strength: 4 sets: every set in 4 min.
- BB. Back Rack Narrow Stance Squat Side to Side 6-reps
- LandMine Curstly Lunges R-8+ L-8
12- EMOM:
- Single KB Bounce Sumo Squats 10-12 reps
- Leg Extension R-10+ L-10 reps
- Weigh. Lateral Box step ups R-8 L-8 reps
- Landmine Thrusters 10 reps
Core: 4 Sets:
- DB Alt. Leg Toe2t 20 reps
- Russian Twist 20 reps.
No Rest btw sets