WODs

Strength 1Power Clean + Hang Squat Clean + Push Jerk 1×3Every 1:00 (10:00)1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75%

Strength 12 EMOM: WOD10:00 AMRAP10 Dumbbell Shoulder Press (2x 22.5/15 kg)5 Strict Pull Ups (Scale 10 Ring Rows) Gymnastics4 Sets10 Strict Ring/Parallel Bar DipsRest 20

StrengthFind a Max Height Box Jump (8-10 minutes) WOD / 115 EMOM:Min 1: 200/175m Row&SkiMin 2: 12-16 Plate Deficit Push Ups (*2x20kg Plates)Min 3: 12 Single Dumbbell Suitcase Alternate Legs

HYROX STRENGTH Every 2.30 min. X 5 Sets8 Tempo Zercher Squats (21X1) 25 EMOM (40 on / 20 off)Cal. ErgoSandbag Over ShoulderAB Mat Sit UpsBurpee

“Team of 2” Buy in: 40 Sandbag Over Bar (100/70cm) Then; 5 Rounds 22 Box Jump Overs 16 Dumbell Push Ups 10 Devil Press (2×22.5/15kg)

Strength Squat Clean + Push Jerk 5×65 sets3 Squat Clean + 3 Push Jerks (unbroken, build-in weight)-complete a set every 2:00- WOD“Team of 2”21 AMRAP: Buy

Strength Dead-stop Shoulder Press 1×2Heavy 2-rep Dead Stop Shoulder Press(Build in weight)Pause at the bottom of each rep, while maintaining tension, before pressing. *For beginners, 30-40

Strength Her 2:30 içinde 12:30 Boyunca 10-12 Front Squat (rpe 6) 8-10 High Box Jump Overs (75/60 cm) WOD“Team of 2 – IGYG”18 AMRAP:Max rounds of;24 Wall

18 MART ÇANAKKALE ZAFERİMİZ KUTLU OLSUN Strength Mini-Pump –Leg Day4 Rounds10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality-rest

Strength 15 EMOM: WOD(CrossFIt Open Workout 22.3 repeat)For time:21 pull-ups42 double-unders21 thrusters (weight 1)18 chest-to-bar pull-ups36 double-unders18 thrusters (weight 2)15 bar muscle-ups30 double-unders15 thrusters (weight