WODs

W.O.D.: Gymnastic Emom: 12min. Metcon: Team of 2 1000m Ergo 20 Clean & Jerk (40/30kg) 800 Ergo 16 Clean& Jerk (45/35) 600 Ergo 12 Clean

W.O.D.: Strength: 4 sets: eevry 2min. Snatch Complex with your %65 of max. 1- Power Snatch 1- Hang Snatch 1- Overh.Squat Then 3 sets: Snatch

W.O.D.: Strength: 4 sets: every 2:30min. Metcon: 15 Amrap: Team of 2: I.G.Y.G. Max. Rounds. 2-Burpee Pull Ups (rx: 2-MU) 4-Power Snatch (40/30kg) 6-Box Jump

W.O.D.: Strength: Clean Complex: 5 sets: every 1:30min. 1-High Hang Squat Clean 1- Hang Squat Clean 1-Squat Clean (%65/70/80/85/90) 3 sets: Powered Jump Work (

W.O.D.: Strength A: 3 sets: every 2:30min. ( RPE-8.5) Strength B: 3 sets: every 2:30min. (RPE-7) Metcon: Team of 2: 6 sets: every 3min./ 1min

HYROX (TEAM OF 2) 6 ROUNDS 10 cal Ergo + 80m Farmer Carry (Same Time) (Switch Each Round) -Then- 2 ROUNDS 30 Sandbag Squats 30

5 SET (every 1:30) 1 Tall Clean + 1 Hang Clean + Power Clean (%60) 20 Min Cap (Team of 2) Cash in: 20 Sync

STRENGTH 6 SETS (every 2:30 min ) 6 Tempo Back Squat (rpe7-8) 8 Single Kb/Db Single Leg Deadlift (each leg) WOD 15 Amrap 2-4-6-8-10…. Alt

15 EMOM 1st: 15/12 Cal Bike-Run 2nd: 15/12 Cal Ski – Row 3rd: 10 Pull Ups rest 3 min 15 EMOM 1st: 30 Double Under

5 Rounds (every 2 min) 10 Tempo Deadlift (RPE 8) 5 Tall Box Jumps WOD Time Cap 16′ 100 Thruster (30/20kg) -Her kırıldığında- 5 Burpee