WODs

W.O.D.: Strength: 12 EMOM: METCON: Team of 2: For Time 100 cal Ergo Directly: 5 Rounds- I.G.Y.G. (each) 10- Thrusters (Rx: 40/35kg – S1: 35/25kg

W.O.D.: Strength: Back Squats: in 12 min: 6-5-4-3-2-1 Start with your % 60 of 1 RM and every set up to heavy. Acces. Work: 8-Emom:

W.O.D.: Strenght: Snatch Complex in 15min. 1- High Hang Power Snatch 1- Hang Squat Snatch 1- Overhead Squat *** Start w/ empty BB. and build

W.O.D.: Strength: 4 sets: every set in 3 min. ( RPE-6.5/7) 10- reps Seated Shoulder Press 10-12 reps Incline Bent Over Row Metcon: Semifinals 5

W.O.D.: Strength: 6 sets: BB Back Rack Narrow Stance Squats . Every set in 2:30 min. 8- reps BB Back Rack Narrow Stance Squats %

SUNDAY HYROX StrengthEvery 2 min. X 4 Sets5 Tempo Front Squats (31X1 Tempo) Teams of 218 AMRAP600m. Ergo80m. Sandbag Bear Hug Carry2 Sets20 Alt. DB

W.O.D.: 15- EMOM: Gymnastics Work. METCON: Team of 2: For Time: 2000 m Ergo. (Row/Ski) Bike: 3000m 50- Burpee Box Get Overs (120/100) 50- Single

W.O.D.: Strength: Bench Press / Chin Ups. 5 Sets: every set in 3min. 5- Wide Grip Bench Press ( RPE: 7-8) 5-Chin Ups Metcon: Team

W.O.D.: Strength: Back Squat 5 sets: every 2:30min. %80 of Max. 5- Back Squats Acces.Work: 3 set: every 3min. Team of 2 : 18 Amrap:

W.O.D: Strength: Clean complex . %75-80 of Max. 4-Sets: every set in 2:00 min. 1- Clean Deadlift 1- Hang Clean 1- Clean —Then— 3 sets