WODs

W.O.D.: Strength: In 12 min. Complete 5 sets: Push Press 10-8-6-4-2 Start your set w/ %65 of max. 24 EMOM:

W.O.D.: Strength: 4 sets. every set in 2:30 min. BB. Back Rack Box Step Ups R-6 L-6 (RPE-6.5-7) Metcon: 4 Sets (1:1) 3:00 min. Work/

StrengthSnatch Complex15:00 to Find your max weight.Hang Power Snatch + Overhead Squat + Squat Snatch (build across sets) WOD“Team of 2 – IGYG”15 AMRAP:10 Toes

Strength Her 1:30 içinde 12:00 Boyunca 8-7-6-5-4-3-2-1 *%50-60 ile başlayabilirsin. Her başarılı setten sonra ağırlığını arttırmalısın. Son tekrarda %80-85’lere ulaşmaya çalış. WODTeams of 215:00 AMRAP800m

StrengthDeadlift 5×35 sets3 Deadlifts @80%3 Broad Jumps WOD16 EMOM: Min-1: Max Cal ErgoMin-2: Max Shuttle Runs (10m)Min-3: Max Box Jump Overs (60/50 cm)Min-4: Heavy DB

AccessoryGymnastics: Handstand Push-upsEvery 90 seconds for 5 rounds (7:30 total)Level 1: Buy in of 5 burpees and then one set of Max Unbroken Push Ups,

Strength Clean & Jerk 1×115:00 to Find1RM Clean and Jerk (build across sets) WOD“Team of 2 – IGYG”18 AMRAP:Buy in: 300 Double Unders5 Chest to Bar10

SUNDAY HYROX Strength4 Sets 6-8 RepsHeavy Barbell Hip Thrust Teams of 220 AMRAP30 Cal. Ergo20 Push Up10 Burpee Single Arm DB Suitcase Box Step Over

WODFor Time:120 Double Unders40 Hang Dumbbell Snatch 22.5/15 kg40 Sit Ups30 Burpee Pull Ups40 Sit Ups40 Hang Dumbbell Snatch 120 Double Unders =========================================== Hips Dont

StrengthDeadlift 1×115:00 to Find 1RM Deadlift Accessory5 Sets 30-45sec Handstand Hold Rest 30-45sec WOD4 sets For Total Time:20 Alt DB Clean and Jerks (22.5/15 kg)20