WODs

W.O.D. Clean Complex: 5 sets: Time Cap: 12min. 1- Pover Clean 1-Hang Squat Clean 1- Jerk % 60-65-70-75-75 of 1 RM C&J 24 Emom: Core:

W.O.D.: Strength: 4 sets: every 2:30min 5 Front SQuats %75 5 Strict HandStand Push Ups Metcon: Team of 2 For Time 4-8-12-16-20-24-28-32 Devil’s Press (2*DB

W.O.D.: Snatch Complex: 6 sets: every 2:30 1- Snatch DL 1-Snatch High Pull 1- Squat Snatch % 60-65-68-70-75-75 Metcon: Team of 2: I.G.Y.G. 10 ROUNDS

W.O.D.: Strength: 4 sets: every 2 min. 5 Back Squats% 75 5 Strict Pull Ups Metcon: 4 sets: Every set in 5:30min. 10 DB Snatch

HYROX: TEAM DİVİSİON: 10 Amrap: 600m Ergo 20 Sandbag over to shoulder 80 DU/ 200 SU 2min. REST 10 Amrap: 600m Ergo 20 Sandbag Squats

W.O.D. Strength: Acc. work: 3 sets

W.O.D. Strength: 4 sets: Time cap 12min. Bench Press 12 %60-65 Sup.Grip Bent Over Row 12 (RPE-7:5) Metcon: Team of 2 For time: 8 Amrap:

W.O.D. Snatch Complex 6 sets: every 1.30min. 2- Power Snatch 2-Hang Squat Snatch 1 -Overhead Squat (3 sets: % 60-65 /3 sets: % 68-70) Middle

W.O.D.Strength: 4 sets. Every 3min. BB Front Rack Tall Box Step Ups R6+L6 Weig. Wall Sit Hold 30-45sec. Metcon: Team of 2 10 Rounds: İ.G.Y.G.:

W.O.D.: Clean Complex 5 sets: every 2:30m 1- Clean Pull 1-High Hang Squat Clean 1- Squat Clean %65 / 68/ 70/75/78 of Max. Clean ACC.work: