WODs

2 Kişilik Takım Antrenmanı For Time (Time Cap: 25-Minutes) 210 Cal Row&Skie (Subs: 270 Cal Bike&AirDyne) 150 Wall Ball (9/6 kg) 90 Toes to Bar *One

Strength 10 EMOM2 Box Back Squat *Use box or bench. Hips dont lie. The hip should not go below the knee, nor should it stay

19 Mayıs Atatürk’ü Anma Gençlik ve Spor Bayramı Kutlu Olsun! 18:00 AMRAP9-15-21-27Alt Dumbbell Snatches (22.5/15 kg)Dumbbell Back Rack Box Step Ups (60/50 cm)-in remaining time-Max Rounds:8 Toes

Strength Her 3:30 içinde 14:00 Boyunca (4 sets) 8-10 Dual Dumbbell Bench Press (rpe 7) 8-10 Barbell Pendlay Row (rpe 7) 30sec Chin-Up L-Sit Hold

WODTeams of 2 For Time:50 Synchro V-Ups -into- 5 Rounds Partner 1:300/250m ErgoPartner 2:30-Meters Dumbbell Walking Lunge (2x 22.5/15 kg)*Switch when both are completed -into- 50

Strength Front Squat3 Sets:8 Front Squats (65-70%)3 Seated Box Jumps after each set-rest 2 Minutes between sets- WOD “2 Kişilik Takım Antrenmanı” “I Go You Go”

Gymnastics 6 EMOM: Strength Shoulder Press3 Sets:8 Shoulder Press (65-70%)15 Seated Banded Lat Pull Downs after each set (YouTube)-Rest 2 Minutes between sets- WOD“2 Kişilik Takım

Her 1:30 içinde 12:00 Boyunca WOD 12 AMRAP: 6 Burpee Pull Up 6R+6L Hang Dumbbell Snatches (22.5/15 kg) Accessory “TheBox362 Mini-Pump – Arms”4 rounds: 10 Inverted Skull

HYROX STRENGTH Teams of 55 AMRAPMax. Barbell Front Rack Alt. Reverse Lunges (Switch Every 4 Reps) Rest. 2 Min. 5 AMRAPMax. Barbell Back Rack Box

“Teams of 2” 15/12 Cal Ergo + 50 Double Unders (same time) (S1; 12/9 Cal – 35 DU , S2; 10/8 Cal – 60 Single Unders) 20