WODs

Sunday HYROX Teams of 330 AMRAP Buy In:3000 Meters Ergo -then- 1 Athlete:8 Lap Plate Bear Hug Carry + 8 Plate GTOH + 8 Burpee

TEAM OF 2 30 Cap 60 Overhead Squats 50 cal Ergo 50 Back Rack Lunge 40 Burpee Over Bar 40 Clean 30 cal Ergo 30

4 SETS (every 3 min) 6 Deadlift (%70) 4 SETS (every 3 min) 12 Barbell Row (%60) 15 AMRAP 2-4-6-8-10-12… WallBall Box Jump Over Alt

STRENGTH 4 SETS (every 2 min) 4 Push Press + 2 Split Jerks 4 SETS (every 2 min) 4 Front Squats (%80-85) METCON 20 EMOM

3 SETS (every 2 min) 4 Bench Press %80-85 6 Chin Ups Team Of 2 15 Amrap Athlete 1: Max Cal Ergo Athlete 2: 4

4 Rounds (every 3 min) 8/8 Sandbag Bear Hug Lateral Box Step Ups (rpe 7) 8 High Box Jumps TEAM OF 2 4 Rounds 6

Every 2 Min 3×4 Strict Press (%65) meTcon 1 min On/1 min Off (6 Round) 200/180m Ergo + 1 min On / 1 min Off

Sunday HYROX Teams of 3Mini METCON’s5 AMRAPRest 2 min. btw. sets A)2 Athlete: 40 meters Sled Push (20 Each)1 Athlete: Max. KB Swing B)2 Athlete:

W.O.D.: Strength: 3 sets: every set in 3min. Deadlifts 8 reps %80 Dual DB Glute Bridge Hold Floor Press 12-15 ( RPE 7.5) Metcon: Team

W.O.D.: Gymnastic Emom: 12min. Metcon: (1:1) 6 Rounds 2min. Work/ 2min. Rest Dual KB or DB (20/16kg) 10 Deadlifts 6 Hang Clean 4 Jerks İn