WODs

Sunday Hyrox Teams of 428 AMRAP P1:Max. Cal. Ergo P2-P3:20 Steps Forward Lunge20 Alt. Devil Press20 Wall Ball20 Sit Up P4:Rest Score: Total Cal. +

W.O.D: Strength: 8 Emom: With Your % 75 of 1 RM Jerk /From Rack 2- Push Jerk 1- Split Jerk Team Of 2: For Time:

W.O.D.: Strength: 4 sets: every 2:30min. Metcon: Team of 2: 18 Amrap: I.G.Y.G: ( DB: 20/15kg) Dual DB Push Jerk 12 FrontR-Alt. Legs Reverse Lunges

W.O.D.: Strength: 8 Emom: Clean Complex. every 1Min: with your %75-80 of 1RM CL. 1-Clean Deadlift 1- High Hang Clean 1-Clean 3 sest: Cap 8min.

W.O.D.: Gymnastic Emom: 12min. Metcon: Team of 2: For Time 40-30-20-10 Single DB Hang Snatches (22/15kg) DB Goblet Squats Burpee Double Jump over DB 100

W.O.D.: Strength: 8 Emom: w/ %75-78 of 1RM 1- Squat Snatch 1-Overh.Squats Middle Strength work: 4 sets: every 1:30min 3-Back Squats %80 of 1RM Metcon:

W.O.D.: Strength: 4 sets: every 2 min. Metcon: (1:1) 4 Rounds: 3min.Work/ 3min.Rest. 150m ergo 10 BB Thrusters in the Rem.Time: Max. Strc.pull ups/ Aust.Pull

Sunday Hyrox Teams of 3For Time: Cap 30 Min. Level 1: 50 BurpeeLevel 2: 50 Alt. Hang DB Snatch + 40 BurpeeLevel 3: 50 Box

CLEAN COMPLEX up to heavy 15 min 1 CLEAN + 1 HANG CLEAN + 1 JERKS “HEAD&SHOULDERS” TEAM OF 2 FOR TIME 2 ROUNDS 50

A) 5 SET ( every 1:30 min) 3 Push Press + 1 Jerks (%60-65) B) 5 SET (Every 2 min ) 5 Deadlift ( %