WODs

Skills and DrillsHandstand Push-up Skill WorkAdvance:5 Sets (1 Abmat)5 Kick Up + 3-second Descent + Strict Press Intermediate:5 Sets (2 Abmats)3-5 Kick Up + 3-second

5 Sets (20 Dakika) 1 min work / 1 min rest a) 40 Double Unders + Max Deadlift (Rx+;80/60 kg – Rx; 60/40 kg) (S1; 25 DU

Strength 1Her 1:30 içinde 6 Dakika Boyunca (4 Sets)5-7 Tempo Front Squats (%50-60 of 1Rm Front Squat) Strength 2Her 1:30 içinde 6 Dakika Boyunca (4 Sets)3

StrengthSplit Jerk 1×1 12 Minutes of Practice– Athletes can work up to moderate weights with good form.– New athletes, stay light and practice setting up

WOD3 Kişilik Takım AntrenmanıAMRAP 7:50 Back Squats 50/35 kg50 Back Squats 70/50 kgMax Rep Back Squats 80/60kg S1; 40/25 kg – 50/35 kg – 60/40 kg S2;

Strength 8 EMOM:1. 15 Parallel Bar Dips or Ring Dips2. 10 Strict Chin Up WOD 12:00 AMRAP 10-20-30-40-…. Double Unders (S1; x2 Single Unders) 5-10-15-20-… Single

WOD “2 Kişilik Takım Antrenmanı”30 AMRAP:100 Cal Ergo150 Steps Plate Bear Hug Walking Lunge 20/10 kg Core: 3 Sets 7 Strict Toes to Bar 7 Leg

A) Her 4 Dakika içinde 16 Dakika Boyunca (4 Sets) 8 Half Kneeling Landmine Press (Sağ) (RPE 8) 8 Half Kneeling Landmine Press (Sol) 8

2 Kişilik Takım Antrenmanı I Go You Go! 30 Rounds For Time:10 Wall Balls 9/6kg5 Handstand Push Up (S1: 5 Double Dumbbell Push Press 2x 22.5/15kg)1 Power Clean (60/40kg) 

A) Her 3 Dakika içinde 12 Dakika Boyunca 7 Front Squat + 13 Back Squat (%40-50 of 1Rm Back Squat) B) “TURBO TIME” AMRAP 4 DK:20 Double