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181121

A) 12 DK EMOM 30-45 sn Handstand Hold 10-15 Seated Box Jump (60/50cm) 30-15 sn Bar Hang L Sit Hold B) 12 DK AMRAP Team WOD I go You Go 3 Deadlift + 2 Hang Power Clean + 1 Push Jerk Rx; W;30kg M;50kg S1; W;25kg M;40kg S2; Scale with double dumbbell C) 10 DK…

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161121

A) Her 2 Dakika içinde 10 Dakika Boyunca (5 Set) 4 Front Squat + 6 Back Squat (%55-60 of 1Rm Back Squat) B) METCON (29′) 5 Set b1) 2 DK AMRAP 10 Wall Ball Shot + 10 T2B 1 DK Dinlen b2) 2 DK AMRAP 10 Alt DB Snatch + 10 Box Jump Over 1…

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151121

A) For Time (10′) Find 5Rm Deadlift B) 16 DK EMOM 8R+8L Alternating Dumbbell Bench Press (Top Down) 16/12 Cal Row or Ski Ergo 12-8 Tall Kneeling Dual KB Press 16-12 Ring Face Pulls (Banded Face Pulls) C) AMRAP 9′ 1 Burpee Pullup + 1 One Arm Dumbbell Hang Clean&Jerk 2 Burpee Pullup + 2…

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141121

Row, Ski veya Bike ergolarından birini seç! 3 SET:90s orta tempo – 30s rest90s hızlı tempo – 60s rest90s sprint tempo – 120s rest Core; Not For Time; 4 Set; (Set aralarında 3 dakika dinlen!) 20-40 GHD Situp (Scale Situp) 1 Dk Plank 20 Hollow Rocks

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121121

Kipping Drills A) 8 DK EMOM 6-8 Kipping Pullups 8-10 Toes to Bar B) METCON (26′) 4 Set 5 DK AMRAP 2-4-6-8-10… One Arm Alt. Devil Press Burpee Box Step Over 2 DK Dinlen *Tutarlı bir tempo ile devam et. Her set aynı skoru yakalamaya çalış. Antrenman sonunda skorunu tahtaya not et!

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111121

A) 18 DK EMOM 15/12 Cal Row 8-12 Double Dumbbell Hang Squat Clean 15-20 Weighted Situp 3 Dk Dinlen B) 18 DK EMOM 8-10 Strict Toes to Bar (S1; 15 Knee to Chest) 8-10 Handstand Pushup (S1; 10-15 Hand Release Pushup) 8-10 Hang Power Snatch (40-25 kg)

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101121

Tüm ömrünü milletimize adayan, askeri dehası sayesinde görev yaptığı her cephede büyük başarılar kaydeden, Cumhuriyetimizin kurucusu Mustafa Kemal Atatürk’ü aramızdan ayrılışının 83. yılında saygı, özlem ve rahmetle anıyoruz. A) For Time (10′) Find 1Rm Deadlift of daily max B1) 10 DK AMRAP19 Deadlift (%40-50 of daily max)38 Pushup Setler arasında 1 dakika dinlen B2) 10…

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