WODs

A) Every 2 min x 4 Sets 10 Front Squat (%60) B) Every 2 min x 4 Sets 10 Shoulder Press (%60) WOD FOR TIME

STRENGTH 20-15-10-15-20 (%50-60-70-60-50) 5 Set (every 3 min) Narrow Grip Bench Press + 10 Pbar dips or Bench dips WOD (IGYG Team of 2) 13

Strength Squat Clean + Push Jerk 4×24 sets1 Clean + 1 Push Jerk @80%-complete 1 set every 2:00- WODTeams of 2 For Time:40-30-20-10 Chest to Bar

20 EMOM 1st: 12 DB Shoulder Press (RPE 7-8) 2nd: 12 Australian Chin Ups 3rd: 12 Dual Db Suitcase Box Step Ups Over (RPE 7-8)

STRENGTH (12 MIN) Up to heavy 3 Paused Front Squat WOD 4 SETS ( 20 min ) Team of 2 80m Shuttle Run + 15

W.O.D: Strength: Snatch Complex. In 15 min. w/ %70-75 0f 1RM Snatch 1- Snatch 1-Hang Snatch 2- Overh. Squat Then: 3 sets: w/%100 0f max.

W.O.D.: Strength: Strc. Press + Push Press 5 sets. Every Set: in 3min. (RPE-6.5) Metcon: Team of 2: Time Cap : 25min. Bay in: 150cal

W.O.D.: Strength: İn 12min. Build your 3 max. Back Squats. -Then – 4 sets: 3-reps Back Squat /with Your %65-70 of max. Metcon: 15 Amrap:

SUNDAY HYROX Strength 4×12 Barbell Pause Squat (RPE 5-6) Zar Oyunu 2×12 EMOM (rest 2 min. btw sets) 0) 12 Wall Ball 1) 12 Alt.

W.O.D.: Strength1: OLY: 6 sets: every set in 2.30 min. With your %80-85 of max. C+J 1- Power Clean 1- Hang Squat Clean 2- Split