WODs

8 EMOMOdd: 75 m Shuttle Run (10x 7,5 m)Even: 15/12 Cal Row & Ski Ergo – 18/14 Cal Bike & Airdyne 2′ Rest 8 EMOMOdd: 12 Dual Dumbbell

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

Skills and Drills Handstand Drill Work ***Her 1:30 içinde 6 Dk Boyunca (4 Sets)1-minute Handstand Hold (wall)30sec Rest S1; 45sec work/45sec rest – S2; 30sec

Strength 15 EMOM3 Squat Snatch @65-75% of 1RM Snatch *Touch and go! Strength 2Her 1:30 içinde 6 Dakika Boyunca (4 Sets)5 Snatch Grip Deadlifts @90% of 1RM

12 EMOM *Scale weight as needed. RPE 7-8/10 WOD “2 Kişilik Takım Antrenmanı” 16 AMRAP: 20 Wall Walks (switch every 2 reps) 200 Double Unders (switch every

Strength 15 EMOM3 Power Cleans @65-75% of 1RM Clean *Touch and go! Strength 2Her 1:30 içinde 6 Dakika Boyunca (4 Sets)3 Front Squats @80% of 1RM Clean

Strength Power Snatch + Overhead Squat 6×6Every 2:00 (6 sets)3 Power Snatches + 3 Overhead Squats (moderate-heavy)-Complete Unbroken- WOD5 Sets For Time:48 Double Unders8 Devils Press

Strength Back Rack Step Back Lunge 5×105 sets10 Back Rack Step Back Lunges (moderate weight)-10 reps total, alternate legs each rep– Rest 60-90 seconds between sets

Her 2:00 içinde 10:00 Boyunca 8 reps Front Squats (rpe 6-7) Gymnastics AMRAP 5:00 Muscle Ups (S1: Chest to Bar Pull Ups / S2: Pull

Strength 10 EMOM: 3-rep Deadstop Deadlift (Clean Grip)*Build up to a Heavy 3-rep WOD“The Challenge”10 Sets of 1:00 on / 1:00 off15 Hang Power Cleans (30/20