WODs

12 EMOM: WODTeams of 2 For Time:100/80 Calorie Row or Ski50 Box Jump Overs 75/60 cm50 Power Cleans 50/35 kg50/40 Calorie Row or Ski25 Box

STRENGTH Every 2 min. x 4 Sets6 Tempo Barbell Strict Press (41X1 tempo) Teams of 418 AMRAP ”UÇAMAYAN UÇURTMA” Not:Her set sonunda 1. athlete başlangıçtaki

A) Her 3:00 içinde 15:00 Boyunca ( 5 Set ) 10 Barbell Front Rack Box Step Up (5R+5L) (40/25 kg) 20 Sprinter Step Up Box Jumps

Strength 1Hang Snatch 6×2Every 1:30 (6 sets)2 Hang Squat Snatch @75%+ of Snatch 1RM-into-Strength 2 Strength 2Snatch Pull 3×33×3 Snatch High Pull @80-90% WODFor Time:3

16 EMOM: WOD5 rounds For Time:10 Right Arm Dumbbell Cleans 22.5/15 kg10 Left Arm Dumbbell Cleans 22.5/15 kg20 Wall Balls 9/6 kg GYMNASTICS CLASS Strength

“23 Nisan Ulusal Egemenlik ve Çocuk Bayramı Kutlu Olsun!” WOD“Teams of 2 For Time”2000/1750m Row or Ski100 Pull-ups (S1; 80 Pull Ups)1500/1300m Row or Ski100 Toes

Strength (20 Min)Deadlifts15 – 12 – 9-6-3:*MUST be unbroken/touch-and-go*Go to heavier! WOD10 EMOM:4 Strict Pull-ups (Rx+ = 6 Strict Chest To Bar Pull Ups)6 Box

StrengthBARBELL COMPLEX (15 Min)Build to A Heavy,1 Power Clean + 1 Front Squat + 1 Push Jerk*Score = Heaviest Load WOD2 Kişilik Takim AntrenmanıAMRAP 11:22

SUNDAY HYROX Strength Every 2 min. x 5 Sets6 Zercher Squat + 3 Drop Box Broad Jump Teams of 3”TAMAMLA ve TAŞI” 18 AMRAP4R-4L Single

“ONUR YILDIZ- 1994 – ♾️” FOR TIME (TEAM OF 2) CASH IN 1994m Ergo 6 ROUND 1 Bar Muscle Up/ 1 Burpee Pull Ups 9