WOD
A) 12 DK EMOM
- 30-45 sn Wall Face Handstand Hold
- 15-20 sn. Feet Elv. Ring Row Hold
- 30-15 sn P-Bar L-Sit Hold
B) 16 DK AMRAP
Team WOD
IGYG
1 Round Macho Man + 4 Burpee Over BB.
“Macho Man” : 3 Power Clean + 3 Front Squat + 3 Push Jerk (40/25 kg)
*Scale Options; Oly tekniğiniz zayıfsa, istenen kiloda doğru formda ve istenen tekrar sayısında barbell elinizden bırakmadan devam edemeyecekseniz; 6 Dual DB Clean + 6 DB Front Rack Squats + 6 Up Down
C) Core : Extra Work
2-3 Set;
30-45sn. Weig. Side Plank (R)
30-45sn. Weig. Side Plank (L)
Gymnastics Class
3 Sets
10 Supinated Barbell Bent Over Row
12 DB Skull Crusher
12 DB Hammer Curl
Teams of 2
12 AMRAP IGYG
7 Narrow Pull Up
7 Diamond Push Up
7 Toes to Bar
Rest 3 min.
12 AMRAP
20 Chin Up
20 HSPU
20 Sync. K2C Sit Up
