WODs

6 ROUND (every 1:30 min) (%50-55-60-65-70-75) 1 Snatch Deadlift + 1 High Hang Power Snatch 3 SETS 8 Incline Bench Press 5 Weighted Push Ups

STRENGTH 6 SETS (every 2 min) 8 Front Squat %60 6 Front Squat %70 4 Front Squat %80 2 Front Squat %85 1 Front Squat

5 ROUNDS ERGO&HOLD (every 4 min) team of 2 (switch after each set) 25/20 cal ERGO 90 sec Double Db/Kb Farmer Hold 4 SETS For

10 KASIM ATATÜRK’Ü ANMA 10 ROUNDS (TEAM OF 2) 19 Wall Ball + 38 Double Unders (SAME TIME) 11 Snatches (40/30kg) 1:1 REST ACCESS 3

Sunday HYROX 6 AMRAPBox Squat (%100)Switch Every 8 Reps Teams of 424 AMRAP A) 14/12 Cal. ErgoB) 14 Wall BallC) 16 Alt. Hang DB CleanD)

BİZ YAPIYORSAK SİZ DE YAPIN 🙂 (alsancak team series event) BARBELL COMPLEX 0-8 min 1 RM 1 Clean 1 Hang Clean 1 Jerks 1 min

STRENGTH 16 EMOM 1st: 6R-6L Single DB Bulgarian Split Squat (RPE 7) 2nd: 12 Barbell Z Press (RPE 7) 3rd: 12 HEAVY Double KB Deadlift

A-) Up To Heavy (10 min Cap) 1 Rm Muscle Snatch B-) T&G Power Snatch Every 1:30 min 5-10-15-10-5 (%60-55-50-55-60) 5 SETS 5 Bench Press

7 EMOM 3 Panda Pull (RPE 8) 4 SETS “FRONT SQUAT” SET 1 ( 7 Reps %70) SET 2 ( 5 Reps %75) SET 3-4

5 Sets (Every 1:30 min) 2 Tall Clean + 1 Squat Clean (Rpe 5-6) 6 Sets 6 Clean Grip Deadlift (%110 of 1Rm Clean) Metcon