W.O.D.:
strength: ALt. Emom 8 sets every 1.30 min.
5 Back Squats %80-85
5 Deadlifts % 70-75
Metcon. team of 2. ” I GO YOU GO”
10 Rounds: each 5 Rounds: ( RX: 1*22.5/15kg)
DB Back Rack Box Step overs 16
Single DB Push Press 14
Later. Burpee over DB 12
Finisher. Core 2-3 sets:
20 Sit Ups
8+8 Side V-ups
10 DB Knee2Ch
________________________
Gymnastic W.O.D.:
12 EMOM:
- Dual DB Z-press 10-12
- Wall Face HandS.Hold 30sec.
- Hang Arching Hold 30sec.
- L-Sit Ring Pull Ups 5-6.
Metcon: Team of 2 İ.G.Y.G.
10 Rounds: ( cap: 12min.)
30 DU/ 80 SU
10 Push Ups
_____2min. Rest______
10 Rounds: (Cap: 12min.)
10 Box Step Ups
5 Str.Pull Ups