Strength&Hold15-10-5-10-15 (every2:30 min)Barbell row (%60-65-70-65-60)Single arm ring row hold (20-20saniye) WOD“DÜNYA GÖKDELENLER GÜNÜ”16 Emom1st : 12 cal Run or 15 cal standing bike2nd: 6-8 handstand
“Fasting lifting” (every set 2 min )1-2 set10 tng Squat Clean (%65)3-4 set8 tng Power Clean (%65)5-6 set6 tng Squat clean (%70)7-8 set4 tng Power
W.O.D: Strength +Hold: 5 sets every 2:30 min 15-10-5-10-15 Front Squats (% 60-65-70-65-60) R 20 sec+ L20sec Split Squat Hold Acc.Work: 3 sets: 14 Alt.
W.O.D.: HYROX: Team Of 2: A: 8min Amrap: Ergo 800mtr Wall Ball 30reps B: 8min.Amrap: Ergo 800mtr Sled Push 40 mtr C: 8min. Amrap: Ergo
W.O.D. Strength: 5 sets: every set in 2min. (RPE-6) 15 sec. BB Overh. Hold 5- Strict Press 5-Push Press Middle Work: 3 sets: Dual KB
W.O.D.: Strength: 5 sets: every set in 2min. 10-8-6-4-2 Front Squat ( Start your set with % 60 of 1Rm) Acc.Work: 3 sets: Single Leg
W.O.D.: Strength: 10 Emom: with your % 65 of max. 1-Power Snatch 1- Overh.Squat Middle Work: 3 sets: cap 6min.: 5 reps Pendlay Row (RPE-7.5)
W.O.D.: Strength: 4 sets: every set in 2:30 min. METCON: 18 Amrap: 15 Ground to OverHead w/Plate (20/15/10kg) 15 Burpee to Plate 20 Reverse Lunges
W.O.D.: Strength: 4 sets: every set in 2:30 min. 1-Clean Pull 1-Power Clean 1-Hang Squat Clean Start your %70 of max Clean. Middle Work: 3
W.O.D.: Strength: 5 sets: every set in 2min. 5- Pause Back Squats % 65 of 1rm (3sec. on the bottom) Middle Work: 3 sets: Cap:
