WODs

Strength: Her 1:30 dki çinde 6 dk boyunca ( 4 set) 10-12 Supp.Grip Barbell Rows (RPE-7.5) 10R +10L  Single Arm Ring Rows  Team of 2 

Strength 5 sets: (Time Cap: 12 min)3 Strict Shoulder Press 2 Push Press 1 Push Jerk*Start the first set with empty barbell and increase the

30 EMOM: Core: 4 Rounds:  (Time Cap: 12min) 16 Weig. Alt V-Ups + 16 P-Bar Leg Raises + 16 Bench Crunches Rest as need Strength

Strength 16 EMOM: Clean Complex@65-75% of 1RM Clean 1- Power Clean 1- Hang Clean 1- Push Press*Touch and go! Strength 26 Emom:3 Front Squats @80% of

12-Minutes Handstand Walk Practice Her 1:30 içinde 12:00 Boyunca (4 Sets) 1) Partner Assist 4-6 Steps HS Walk (from WallWalk) (Begginner Vers: 3 Inchworms +

Strength 8 EMOM:3  Back Squat %85 2 Kişilik Takım Antrenmanı 20 AMRAP 60 Cal Ergo 40 Dual DB/KB Deadlifts (DB Rx: 2x 22.5/15 kg) –

18:00 AMRAP Team of 220–24–28-32Alt. Single DB Grand to Overhead (22.5/15 kg)High Box Jump Overs (75/60 cm)-in remaining time-Max Rounds: I.G.Y.G. CINDY5 Pull Ups + 10 Push

15 min CAP A: 3×8 Box Back Squat (Rpe 6-7) B: 3×10 Strict Press (Rpe 6-7) 9 EMOM 1st: 4x 1 Burpee Broad Jumps +

A) 8 DK EMOM 12-10 Bench Press (%50-55) B1) Amrap 6Air SquatStart & EMOM 10 Hand Release Push Up2 Dk Dinlen B2) Amrap 6Box JumpsStart

A) Strength (15 Dk) Isınma dahil, arttırmaya devam et!15 dakika içinde en ağır 5 tekrar yapabildiğin front squat kilosunu bul ve 5 set bu kilo