WODs

W.O.D.: Strength: 6sets. every 2: 00min. Clean Complex: %75-80 of 1rm Cln 1- High Hang Clean 1- Hang Clean 1- Clean Hıbrıd Emom: 24min. __________________Hips

W.O.D.: Strength: 3sets: cap 12min. BB Z-Press 10-12 (RPE-6-7) Strc.HSPU/ Kipp. HSPU 12-15 Team of 2: For Time: Cap: 35min. Bay in: 1200m Ergo (Row/Ski)(Bike/Run

W.O.D: HAPPY ENDİNG 2025 Metcon: Team of 2 For Time: 40min Goals. (RX. 2*22/15kg) (Box: 75/60cm) 1 Wall Walks 2 Devil’s Press 3 DB Push

W.O.D.: strength: ALt. Emom 8 sets every 1.30 min. 5 Back Squats %80-85 5 Deadlifts % 70-75 Metcon. team of 2. ” I GO YOU

W.O.D. Strength: 3-sets: cap 12 min. 8- Bench Press %75 of 1rm 5-6 Weig. Pull Ups Metcon: Team of 2: 20 Amrap: 1000m Ergo 30

Sunday HYROX 30 EMOM (40 on / 20 off) Dual DB Push Press (22.5kg/15kg)Burpee Shuttle Run (10 meters)Russian KB Swings (24kg/16kg)V-UpsSled Push (+40kg/+20kg)Ski Erg ACS.

CLEAN COMPLEX 5 SETS (every 2 min) (%65-70-75-80-85) 3 Hang Squat Clean 1 Power Clean 1 Jerks WOD (TEAM OF 2) 20 AMRAP 10 SYNC

STRENGTH 4 SETS (Every 2:30 min) 5 Front Squat 5 Seated High Box Jumps 3 SETS 5 – 7 Chin Ups 10-12 Banded Face Pull

STRENGTH (every 1:30 min) 6-6-4-4-2-2 (%60-65-70) Power Snatch 6 EMOM (%65-70) 8-10 Barbell Row 12 AMRAP 5 Single DB Cluster (RPE 8) 10 Jumping Lunges

4 SETS (every 2:30 min) 30 sec Handstand Hold (Box Asissted HS hold, High Plank ) 5 Handstand Push Ups (3 HSPU) 3 Wall Walk