STRENGTH
4 SETS (Every 2:30 min)
5 Front Squat
5 Seated High Box Jumps
3 SETS
5 – 7 Chin Ups
10-12 Banded Face Pull
WOD (team of 2)
For Time
1000m Ergo
60 Sandbag Clean (Dual Db Clean)
40 Toes To Bar
_________________________
Hips Dont Lie:
Strength: 4 sets: cap 20min.
- Dual Db Bulgarian Split Squats 12+12
- BB Roman.Deadlifts 12-15
- Band Kick Back 12+12
Strength: 3 sets: cap 15min.
Tall Box KB sumo Squats 12-15
Weig. GHD Hip Ext. 12-15
Tabata:
Side2Side Squats
S.Leg DL To Knee Ups
Flutter Kicks
Jack Knives
______________________
Strenhgth W.O.D:
Back Squats
3 sets: 8 reps %75
2 sets: 6 reps % 85
Defic. Deadlift
3 sets: 8 reps %70
A: Supersets: 3 sets:
12 İnc. Alt. DB Bench Press
12 Alt. Gorrilla Rows
B: Supersets: 3 sets:
10 Defic. Push Ups
10 Band. Lat Pull Down