W.O.D:
Strength: Bench Press .Every set in 2:30min
2 sets: 8 resp %70-75
2 sets: 4 reps %80-85
1 set: 15 reps %50-55
Metcon:
A: 4 Emom:
10 Thrusters (35/25kg)+ 4 Chest2B Pull ups
1min.rest
B: 4 Emom:
8 Thrusters (40/32kg) +6 Ch2b Pull ups
1min.rest
C: 4 Emom:
6 Thrusters (45/ 35kg) 8 Ch2B pull ups
1min.rest
D: 4 Emom:
4 Thrusters (50/40kg) +10 Ch2B Pull Ups
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Hips Dont Lİe
Strength: 3 sets: Time 12min.
- Defic.BB-Back.R. Split Stance. Squats 8+8
- Bulgarian Stance RDL 8+8
Middle Work: 3 sets:
- S.Leg Glute Bridges 12+12
- Row Erg Ass. Hamstrihg Curls 15
- Goblet Narrow Squats 15
- Defic. s Leg DL 10+10
Tabata:
- Side2Hops Jump
- Rev.Lunges To Knee Up
- Pike Toe Cross Touch.
- Plank Side to Side