WOD “2 Kişilik Takım Antrenmanı” For Time:Partner A: 15/12 Cal Row&Ski – Partner B: 50 Double Unders30 Hang Squat Snatch (20/15 kg) (shared)Partner A: 15/12 Cal Row&Ski – Partner B: 50 Double Unders20
StrengthDeadliftIn a 15-minutes window find 5RM Deadlift of the day. WOD5 Sets:2:00 AMRAP15 Strict Sit-ups10 Deadlifts 80/60 kg (S1: DB DL)Max Push Ups-rest 1:00 between
Strength 1 Her 1:30 içinde 7:30 Boyunca (5 Sets)3 Position Power Snatch (High Hang, Above the Knee, Floor) 5×35 sets: 1 High Hang Power Snatch +
Strength 16 EMOM:Minute 1: 8-12 Bench Press (rpe 7-8)Minute 2: 8-12 Chin Up (S1: 12-16 Supinated Ring Row)Minute 3: 8-12 Sandbag Shoulder Over (rpe 5-6) Minute
WOD“Team of 2”2 Sets For Time:1000m Ergo50 Front Squats 40/25 kg100 Double Unders50 Shoulder to Overhead 40/25 kg100 Double Unders50 Thrusters 40/25 kg1000m Ergo-rest 3:00
Her 1:30 içinde 15 Dakika Boyunca (10 Sets)*scale percentage as needed Sets/1-2-3;(1+3) reps,1 Power Clean + 3 Push Presses*with 60% of 1RM C&JThen,Sets/4-5-6;(1+2) reps,1 Power
SUNDAY HYROX STRENGTH Teams of 45 AMRAP Max. Reps BTN Strict Press(switch every 5 reps) Teams of 424 AMRAP 200 M. ErgoMax. Box Jump OverMax.
30 EMOM *Strict Cindy = 5 strict pull ups + 10 push ups + 15 air squats *Scaling with “Power Snatch” for first day athletes
StrengthStrict Shoulder Press + Push Press + Push Jerk6-5-4-3-2-1 reps;*Start the first set with empty barbell and increase the weight after each successful set. (Time
Strength 15 EMOM3 Power Cleans @65-75% of 1RM Clean *Touch and go! Strength 2Her 1:30 içinde 6 Dakika Boyunca (4 Sets)3 Front Squats @80% of 1RM Clean
