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240922

Strength (20 Min Time Cap)DeadliftBuild to a Heavy Single WOD“2 Kişilik Takım Antrenmanı”AMRAP 11:Wallballs 9/6 kg On the Minute [Starting at 1:00]:5 Deadlifts 100/80 kg (S1; 80/60 kg – S2; 60/40 kg) (Every minute only one partner works on DL, must be unbroken.) *Score = Total Wallballs

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230922

Strength (15′)Push PressFind 2Rm Push Press of the day! WODOn the 2:00 x 10 Rounds:10 Toes to Bar (S1; 7 Reps / S2; 8 K2C)10 Alt. Pistols (S1; 8 Alt. Pistols – S2; 15 Air Squats)8R+8L Single Arm Dumbbell Push Press 22,5/15 kg *Score = Slowest round

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220922

3 Kişilik Takım AntrenmanıAMRAP 30:3 Rounds of “The Chief”Max Cal Ergo * One Partner Starts on Ergo, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief” [1 Round of “The Chief”]:3 Power Cleans 60/40 kg6 Push-ups9 Air Squats *Score = Total Calories For Time (6′…

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210922

Strength A1) Her 2:30 Dakika İçinde 10 Dakika Boyunca 8R+8L Barbell Back Rack Box Step Up (50 cm) (60/40/20kg) A2) Her 2:30 Dakika İçinde 10 Dakika Boyunca 8 Barbell Hip Thrust (Choose heavy) WOD For Time: 10-9-8-7-6-5-4-3-2-1 Single Arm Alt. Devil’s Press Chest to Bar Pull Up (S1; Pull Up – S2; Ring Row) Rx; 22,5/15 kg…

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200922

Strength 4 Sets 10 Sağ + 10 Sol Dumbbell Suitcase Bulgarian Split Squats *Rest 90 sec btw sets. WOD 2 Kişilik Takım Antrenmanı (IGYG) 18′ AMRAP 6 Double Dumbbell Hang Clean 6 Double Dumbbell Squat (on shoulders – front or back rack) 6 DB Deficit Push Up Dumbbell; 2x 17,5/12,5 kg Core; 6 EMOM 30-45sn…

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190922

Grip Endurance & Gymnastics 2x 4 EMOM 20 sn Dead Hang + Max Pull Up (S1: 6 Jumping Pull Up) *Rest 2 min btw sets WOD“Team of 2”For time“switch as needed for each movement”120 Overhead Squats (30/25 kg)120 Lateral Burpees Over the Bar90 Thrusters (30/25 kg)90 Bar Face Burpees Notes :•Bu çalışmanın zaman sınırı 20…

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160922

2 Kişilik Takım Antrenmanı 35′ Time Cap 5 Rounds For Time:20 Hang Squat Clean (50/35 kg) (S1; 40/25 kg) (Scale with Medball Clean)30 Sync Reverse Lunge20 Double Dumbbell Thruster (2x 17,5/10 kg)30 Deadlift (50/35 kg) (Rx+ 60/40 kg) (S1; 40/25 kg) –Goal; Sub 27 Min–

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150922

Metcon7 Rounds30 seconds Shuttle Run (7,5-meters)Rest 30 seconds30 seconds Handstand Push Up (Scale w/Barbell Z-Press)Rest 30 seconds30 seconds High Box Jumps (75/60 cm)Rest 30 seconds30 seconds Australian Pull Up or Ring Inverted RowRest 30 seconds Notes :•Her hareketin 30 saniyelik süresi içinde yapabildiğiniz kadar çok tekrar yapmaya çalışın.•Her round için her hareketin tekrar sayısını not…

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140922

Strength10 EMOM 6 Tempo Bench Press (3111) (%75) 8 Commando Pull Ups (Scale with x12 supinated ring rows) WOD On the 3:00 x 4 Rounds:50 Air Squats (S1; 40 Reps / S2; 30 Reps)Max Burpee Pull-ups (S1; Renegade Rows) Score; Burpee Pull Ups *Her set tutarlı ve ortalama temponun biraz üzerinde akıcı şekilde-mümkünse kırmadan- “Air Squat”…

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