WODs

WOD Teams of 2 (1:1)4 Sets (each) For Time:15-Meters Double Dumbbell Front Rack Walking Lunge (2x 22.5/15 kg)30-Meters Double Dumbbell Farmer Carry (2x 22.5/15 kg)30-Meters Double Dumbbell Front

24 EMOM: Strength TheBox362 Mini-Pump – Glutes3-4 Rounds:10 Weighted Hip Thrust @ moderate weight-rest 30 seconds-15 Standing Barbell Calf Raise @ moderate weight – maintain quality-Rest

Strength Her 3:00 içinde 15:00 Boyunca (5 Sets) 10 Back Squats (rpe 6-7) 10 Dual Dumbbell Strict Shoulder Press(rpe 6-7) WOD“50-30-10”For Time:Sit-UpsGoblet Reverse Lunge (22.5/15

Strength Her 2:30 içinde 15:00 Boyunca (6 Sets) 3 Power Clean + 2 Hang Power Clean + 2 Hang Squat Clean + 3 Front Squats

Strength10 EMOM Gymnastics Conditioning Every 2:00 x 2 Sets 20 Toes to Bar Every 1:00 x 4 Sets 10 Toes to Bar Every 0:30 x

STRENGTH 8 EMOM1 Hang Squat Clean + 1 Front Squat + 1 Push Jerk(Start at 50-60% and built to a Daily Max) Teams of 318

Strength 12 EMOM: *rpe 7 WOD “Team of 2” 18 AMRAP 15-30-45-60-… Prisoner Walking Lunge (Line: 5-Meters) 10-20-30-40-50-… Sandbag over Shoulder (*ask your coach) 5-10-15-20-25-…

1 Mayıs İşçi ve Emekçi Bayramı Kutlu Olsun! Strength Her 1:30 içinde 15:00 Boyunca (10 Sets)Back Squat20-18-16-14-12-10-8-6-4-2 *boş barbell ile başlayınız. iyi hissettiğiniz sürece arttırmaya çalışınız.

 20 EMOM:1. 12-15 Ring or Parallel Bar Dips2. 12-15 Toes to Bar3. 35 Double Unders4. 12-15 Dual Dumbbell Bench Press5. Rest WODFor Time5-10-15-20Chest to Bar

Her 1:30 içinde 12:00 Boyunca (8 Sets) Front Squat 16-14-12-10-8-6-4-2 *increase weight after each set. start with empty barbell WOD10:00 AMRAP20 Alt. Dumbbell Snatch 22.5/15