WODs

WOD A) Strength10 Dk içinde 1Rm Shoulder Press *Boş barbell ile başlayıp, “1” tekrar yapabildiğiniz en yüksek ağırlığa ulaşınız! B) 12 DK EMOM  C) 10

SUNDAY HYROX ”Zarı Salla, Ya Aynısı Çıkarsa 😱” A) 15 EMOM1- 30 Sec. Single DB Overhead Alt. Reverse Lunge (15/10 kg)2- 40 Sec. Row Erg.3-

12 EMOM1st: 30 sec Feet Elv. Ring Plank Hold2nd: 10-12 Deficit Push Ups3rd: 20-30 Single Cross Overs/ 100 S.U / 80 S.U4th: 6-8 Alt Leg

12 min Cap Back Squat3Reps %602Reps %651Reps %70 3Reps %702Reps %751Reps %80 3Reps %802Reps %851Reps %90 3 SETS3 min work / 3 min Rest10 Burpees10

ULUSAL EGEMENLİK VE ÇOCUK BAYRAMINIZ KUTLU OLSUN 🇹🇷 3 Set (Every 3 min)1st: 20 Alt Arm Dual Db Bench Press (RPE8)2nd: 10 Active Hang +

9 EMOM RPE 71st: 8+8 Landmine Single Leg RDL2nd: 12-15 Banded Hamstring Curl3rd: 8+8 Bulgarian Split Squat 25 EMOM1st: 45 Sn Cal Bike / Run

3 SETS every 3 min (%65 of 1rm Press)10 Sec BB OH Hold2 Strict Press3 Push Press 16 AMRAPTeam Of 2Athlete 1: DUAL DB/KB Farmer

4 SETS every 3 min (RPE 6.5)BB Back Rack Box Step Ups 6 + 620 sn/ 20 sn Single Leg Wallsit METCON3 SETS4 min Amrap24

SUNDAY HYROX Teams of 328 AMRAP Athlete 1:10/12 Cal Ergo Athlete 2:Max. Meters Farmers Carry Athlete 3:”AMRAP🔁”10 Wall Ball8 Burpee Box Jump10 Alt. DB Hang

STRENGTH A) 6 EMOM 5 Bench Press (%75) B) 6 EMOM 5 Pendlay Row (%85) Team of 2 16 AMRAP 30 Db Hang Snatch 30