WODs

STRENGTH 5 SET (every 1:30 min) 1 Tall Snatch + 1 Hang Snatch (%60) WOD 7 Rounds For Time 7 Hang Power Snatch (45/30kg) 7

STRENGTH 4 SET (every 2:00 min) 5 Bench Press (%60-65-70-75) 10 Deficit Push Ups WOD Team of 2 (IGYG) 12 Rounds 6 Toes To Bar

W.O.D.: Strength: 4 sets: every 3min. Inc.Bench Press 12-10 %65 Str. Pull Ups 6-8 reps Metcon: Team of 2. For Time 40-30-20-10 Thrusters Burpee Over

W.O.D.Strength: 4sets: every 3min. (RPE-7/8) BB Back Rack Reverse Lunges 8+8 Single Leg Lateral Box Jumps 10+10 (Tall) Metcon: Team of 2: İ.G.Y.G. For Time:

W.O.D.: Strength: 4 sets. every : 2:30m With your %68-70 of 1RM 1-High Hang P.Snatch 1-Hang Snatch 1-Snatch Strength: 4 sets: every 2min. 6-Back Squats

W.O.D.: Strength: 8 sets. every 1:30min 1 set: %55/ 2set:%60/ 3set:%65/4set:% 70/ 5set:%75/6set:%80/ 7-8set: %85 2- Power Clean 1-Squat Clean Middle Work: 3 sets: 6R-6L

W.O.D. Strength : 5 sets: every 2:30min 5 Front Squats %68-70 of Your 1RM 30 sec. Wall Sit Hold Metcon: 15 Amrap: 30 DU/70 SU

W.O.D.: Strenght: 4 sets: every 2:30min. Middle work: 3 sets: 1:30. (RPE: 6.5) Metcon: 5 sets: 3 Amrap/ 1 min. Rest btw sets 30mtr DB/KB

Team Work 200m Ski 12 Burpee B.J. 400 Row 2. 3 -Rounds: 300m Rows 20. Wlk.Lunges 600m Ski 3. 2-Rounds: 600 Bike/AirD 30m Sled Push

W.O.D. __________________________