WODs

W.O.D.: Strength: 3 sets: Cap 10min. Metcon: Team of 2: For Time ” Grip and Rip” 22 Sync. Burpees 1- Round DT 18 Sync. Burpees

W.O.D.: Strength: Cap 12 min. 4 Sets Metcon: Team of 2. İ.G.Y.G. 10 ROUNDS: (5 each) Cap: 20min. 60 DU/ 120 SU 12 HandStand Push

W.O.D.: Strength: 4 sets every: 1:30min. Box Ass. Back Squats 5 reps %100 Middle Work: 3 sets every 2 min. Metcon: Team of 2: For

Sunday HYROX Every 1.30 Min. x 3 Sets10 BTN. Strict Press Every 1.15 min. x 5 Sets50 Sec. Max. Cal. Ergo45 Sec. Max. Wall Ball40

36 EMOM 1st: 45sec Max cal Ergo 2nd: 8 Sandbag Clean 3rd: 35 Double Unders (70 Single Unders) 4th: 2 Rope Climb (5 Chin Ups)

3x5Rep / 3x3Rep / 3x1Rep (12 cap) BARBELL ROW (RPE 8) WOD Team of 2 for time 20 WallBall 10 Clean (50/25) 10 Burpee over

6 SETS (every 1:30) 1-2-3 SET (%60) / 4-5-6 (%65) 2 Power Snatch + 1 Overhead Squat 3 Sets 8 Barbell Sumo Squat (RPE 6)

WOD 120 Toes To Bar every break 20 Jumping Lunges 3 SETS (every 2 min) 3 Tempo Deadlift (%85-90) 3 SETS (every 2 min) 8

10 EMOM 3 Bench Press %75-80 5 SETS (every 2 min) 10 Strict Press %55-60 5 Strict Pull Ups 16 EMOM 1st: 20 Sec Handstand

STRENGTH (every 1:30 min) A) 4×4 Back Squat (%85-90) (every 1:30 min) B) 4 x8 Front Squat (%65-70) 15 AMRAP 12/9 Cal Ergo 15m Single