21.10.25

W.O.D.:

Snatch Complex: 6 sets: every 2:30

1- Snatch DL

1-Snatch High Pull

1- Squat Snatch

% 60-65-68-70-75-75

Metcon: Team of 2: I.G.Y.G.

10 ROUNDS FOr Time

2- Rope Climbe / 10 Chin Ups

10 Wall Face HS. Push Ups

10 Power Snatch (40/25kg)

ACC. Work: 3 sets:

1. WindMile w/KB Db
2. Single Arm Overhead Hold R+L 20sec.

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HYROX:

Team of 2 For Time:

4 Round:

500m Run /1000m Bike

30m Broad Jump

30m Double DB Overhead Walks

–3min. rest–

4 Round:

500m Ski/Row

30m Sled Push

30m S.Bag Bear Hug Carry

Core: 2 set: Superset

15-12-10

Hollow Hold

V-ups

Side2Side Plank Hold

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Gymnastics Class

12 EMOM (30 on/30 off)
Box Hanging Arch Hold
Straight Leg Band Pull to Toes
Box Hanging Hollow Hold
Superman Hold

Teams of 3
25 AMRAP
12 Wall Walks
15 Toes to Bar
18 Commando Pull Up
21 Deficit Push Up
5 Sync. Burpee
10 Sync. Air Squat

(Her partner eşit şekilde tekrarları bölüşecek, tekrarlar tamamlandığında sıra değişecek !)