WODs

A1) 12 DK AMRAP 3 Wall Walks12 Dumbbell Snatches 25/12.5kg15 Box Jump-Overs 60/50cm 6 DK Dinlen A2) 12 DK AMRAP 5 Chest to Bar Pull Up10 Thruster (35/20kg)30

Strength 10 EMOM:3 Strict Shoulder Press + 2 Push Press + 1 Push Jerk (RPE 6-7) WOD “2 Kişilik Takım Antrenmanı” 14 AMRAP: 10-20-30-40-… Cal Ergo Deadlifts (40/25

W.O.D: NEW YEAR GOALS: “RESET-RELOAD-RİSE” Strength: 3 sets: every 2:30min. 6+6 Kneeling LandMine Press (RPE-7) 16 Dual DB Alt.Arm Renegade Rows (Rpe-7) Metcon: (1:1) 6

Happy New Year! WOD3 Rounds For Time: 30-Meters Single Dumbbell Walking Lunge (1x 17.5/10 kg) 30 Push Ups -rest 5:00- 3 Rounds 15-Meters Plate Walking

Strength Her 1:30 içinde 7:30 Boyunca (5 Sets)3 Position Power Snatch (High Hang, Above the Knee, Floor) 5×35 sets: 1 High Hang Power Snatch + 1

“Team of 4” 25 AMRAP: 20 Alt. Dumbbell Snatch (22.5/15 kg) 24 Box Jump Overs (60/50 cm) 20 Front Squats (40/25 kg) 25 Push Ups

Strength 1Deadlift– In-a 12 minutes find 5RM of the day. (Start with empty barbell) Strength 2Handstand Push-ups (Strict): Max Reps *Work 5 sets for max reps,

WODTeams of 2 For Time:5 Rounds (each)P1: 15 Dumbbell Strict Shoulder Press (2x 22.5/15 kg)P2: 15/12 Cal Ergo*Both partners work at the same time and

Strength Her 1:30 içinde 12:00 Boyunca (8 Sets) 6-8 Back Squats (%65-75) 16 EMOM: 0:40 work / 0:20 rest S1: 0:30 work / 0:30 rest Acc:

Strength Power Clean + Front Squat + Jerk 6×66 sets2 Power Cleans + 2 Front Squats + 2 Jerks (build-in weight)-complete a set every 2:00-*Complete unbroken