WODs

WOD“3 Kişilik Takım Antrenmanı”24 AMRAP: Rounds of; 6 Burpee Box Get Overs 100cm8 Dual Dumbbell Hang Clean and Jerk (2x 22.5/15 kg)10 Dual DB Front Rack Alt.

Strength 5 sets x 3 Tempo Front Squats-Complete one set every 2:00-* %70 üzerine çıkmadan teknik odaklı WOD3 sets (Every 7:00)8 Strict Pull Ups (S1: 12

Strength 1 Her 1:30 içinde 6:00 BoyuncaPower Clean 3×4 (TNG)3 Power Cleans x 4 sets  @65-70% of 1RM Clean 2′ Rest Strength 2 Her 1:30 içinde

Strength Her 2 Dakika içinde 10 Dakika Boyunca 5 Pause Back Squat (Dipte 3 sn bekle!) (rpe 6-7) WOD 2 SetsAMRAP 4:0010 Dumbbell Front Squats (22.5/15 kg)10

Strength “Niku Ekşimayalı”4 sets:6 Bench Press (Heavy)12 Push Ups25 Banded Chest Fly (light)-Rest 2:00 to 2:30 between sets-*You can increase weight or stay the same across

WOD “Team of 2”25 AMRAP:50 Steps Single Dumbbell Walking Lunge 22.5/15 kg10 Wall Walks30 Toes to Bar50 Steps Single Dumbbell Walking Lunge 22.5/15 kg10 Wall Walks

WOD“2 Kişilik Takım Antrenmanı”Partner Workout:For Time: (TC: 17 Min)4K Row or Skie (8K Bike Erg)*Partner Must Hold 2x 25/17.7 kg in farmers hold *Farmers Hold

Strength Thruster 5×35 sets3 Thrusters (build-in weight)-complete one set every 1:30-* Bar can be taken from the rack. WODFor Time:27-21-15Wall Balls 9/6 kg15-12-9Burpee Box Jump Overs

StrengthDeadlift Her 2:00 içinde 10:00 Boyunca (5 Sets)5 Deadlifts @70% of Heavy Single WOD 4 sets For Time:16 Sit Ups (Scale V-Ups)6 Bar Muscle Ups (Scale

Strength 1 Her 1:30 içinde 7:30 Boyunca3 Position Squat Clean (High Hang, Above the Knee, Floor)5 sets: 1 High Hang Squat Clean + 1 Hang Squat