WODs

W.O.D.: Strength: 5 sets: every 2:30min. %75 of 1RM Jerk Metcon: Team of 2: For Time: İ. G.Y.G. 10 Rounds: (each 5 Rounds) 5- Man

W.O.D.: Strength: 6sets: every: 1:30min. 5-Tempo Sumo Deadlifts (3+1) %75 of 1 RM Acc. Work: 3sets: (RPE:6) Metcon: Every 3 min. 6 Rounds 5 -Chest2B/

W.O.D.: Strength: 8 Emom: 1- Hang Power Snatch (%70 of max.) Strength: 4 sets: every 2 min. 4- Back Squats (%70 of 1 RM) Metcon:

W.O.D. Gymnastic 12 Emom: Metcon: Team of 2: For Time. 2000m Ergo 50 Deadlifts 20 Sync. Sit Ups 40 Front Squats 20 Sync. Sit ups

W.O.D.: BB Wurm Up OLY Complex: 3 sets: 8 Emom: every min. (w/your %75 of 1RM C+J) 1-Power Clean 1-Push Jerk Metcon: Team of 2:

W.O.D Strength: 4 sets: every 2:30min. 6- Strc. Shoulder Press %65 10-12 Alt.Arm Double DB Bent Over Rows (rpe: 7) Metcon: 4 Rounds: (1:1) 3min.

HYROX 15 EMOM: 12cal. Ski or Row 100m Run or 250m Bike 20 Sit Ups 5 Rounds: 15m Burpee Broad Jump 20 Wall Ball 30m

STRENGTH 5 Sets (every 1:30 min) 3 Front Squat (%70) WOD Team of 2 3 Set 18-12-6 ( Every 6 min ) Clean Jerks (45/30kg)

15-10-5-10-15 (every 2:30 min) Shoulder Press (%60-65-70-65-60) 6-8 Chin Ups (S1: 3-5 Chin Ups S2: 10 Australian Chin ups) WOD 8 AMRAP 2-4-6-8-10… Db Alt

8 EMOM (Mobility Drill)1st: 10 wide grip banded high Pull2nd: 10 banded Overhead Pull apart3rd: 10 banded Overhead Squat4th: 20 sn banded overhead Squat hold