WODs

Strength Deadstop Deadlift 1×2Build up to a Heavy 2-rep Deadstop DeadliftTime Cap: 15:00 *Don’t drop barbell! WOD“Team of 3”20 AMRAP:20 Sync Sit-Ups30 Burpee Box jump Overs

WOD “Team of 2” For Time: 60 Cal Ergo 30 Snatches 60 Cal Ergo 30 Clean and Jerks 60 Cal Ergo 30 Thrusters Barbell: 50/35

Strength Her 2:00 içinde 12:00 Boyunca (6 Sets)Max Rep Bench Press (%60-70)-rest at least 1:00 – WODFor Time:100-75-50Double Unders8R+8L Dumbbell Suitcase Forward to Reverse Lunge (2x

AccessoryGymnastics: Strict Pull-ups8 EMOMLevel 1:Odd Minute: 4-6 Box Assist Pull UpsEven Minute: 5-7 Ring RowsLevel 2:Odd Minute: 4-6  Chin Ups on RigEven Minute: 3-5 Strict

Strength Her 1:30 içinde 12:00 Boyunca (8 Sets) 8-7-6-5-4-3-2-1 Tempo Back Squats *Start with %50-55 increase ever set *3sec puase at bottom WODTeams of 2For

Sunday HYROX Every 2 min. X 4 Sets6 Front Squats + 4 Seated Box Jumps ”Benim Partnerim Nerede ?🤔 ” Teams of 2 24 AMRAP8

WOD Team Of 3 5 AMRAP 10 m I Go You Go Sled Push (Heavy) -3 min Rest- 5 AMRAP 2 Athlete max Sync Burpee

StrengthPower Clean + Push Jerk 6×2Every 1:30 (6 sets)1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM-into-3×3 Clean Deadlift + Clean

Strength A1) Her 3:00 Dakika İçinde 9 Dakika Boyunca 8R+8L Barbell Back Rack Box Step Up (50 cm) (60/40/20kg) A2) Her 3:00 Dakika İçinde 9 Dakika

Strength 8 EMOM: 3 Pause Back Squats *Build up to a Heavy Back Pause Squat (2-3-seconds) WOD 5 Sets 2:30 AMRAP: 250/200m Ergo 10 Barbell