W.O.D.:
Strength: 4 sets: evey 3 min.
BB Back Rack Box Step Ups 8+8
Defic.Weigt. Calf Raises 20-30
Metcon: Team of 2:
A: 8 Amrap:
60/50 cal Ergo
İn the Rem. Time: max. Rounds I.G.Y.G.:
12 Push Ups
12 Toes to Bars
–3min.rest–
B: 8 Amrap:
60/50cal Ergo
İn the Rem. Time: max. Rounds I.G.Y.G.:
12 Air Squats
12 Pull Ups
Strength Class
Front Squat
%55 4×5 Reps
Feet Up Bench Press
%75 5×5 Reps
Paused Deadlift
%65 3×6 Reps
2×12 Superset
Parallel Bar Dips
Weighted Push Up
2×12 Superset
Barbell Biceps Curl
DB Lateral Raise