Strength
Strict Shoulder Press + Push Press + Push Jerk
6-5-4-3-2-1 reps;
*Start the first set with empty barbell and increase the weight after each successful set.

(Time Cap: 12-Minutes)

WOD

4 SETS

3:00 on / 3:00 off

8 Alternate Legs Front Rack Reverse Lunge (50/35 kg) *from ground

8 Bar Facing Burpees

8 Toes to Bar (S1; 8 V-Up or Tuck Up)

Score; Total Reps

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HİPS DON’T LİE

W.O.D.: “Like Brownie “

Strength: Find your Max. Weight in 10 min.

3- BB Hip Thrust ( start w/light weight)

Middle Acces.Work: 3 sets in 12 min. (RPE-8)

1. Banded Kick Back -8R+8L
2. BB Romanian DL -12 reps
3. Tall Box KB Front.R. -Lat.step ups -8R+8L
4. Defis.Calf Raises 30-40

Team of 3 ( Time Cap: 16min.)

Single DB Thrusters 150 reps

*** Every 2min. Sync. 5 Burpee***