WODs

Her 4 Dakika içinde 16 Dakika Boyunca (4 Sets) Single Arm Dumbbell Bench Press Set/1: 15R+15L @20/12,5 kg Set/2: 12R+12L @22,5/15 kg Set/3: 10R+10L @25/17,5 kg Set/4: 8R+8L @30/20

Teams of 2 For Time: 2000-Meters Ergo 100 Deadlifts 1600-Meters Ergo 80 Power Cleans 1200-Meters Ergo 60 Thrusters 800-Meters Ergo 40 Snatches 400-Meters Ergo 20

Gymnastics Strength/Accessory10 EMOM:3-5 Strict Pull-Ups(Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + NegativeIntermediate: Banded Strict Pull-Up + NegativeNovice:

Strength 10 EMOM:6-8 Back Squats (rpe 5-6) WODTeams of 2 For Time:50-40-30-20-10Cal ErgoHandstand Push Ups (S1; x2 Push Ups)Floor Press 60/40 kg (S1; 50/35 kg –

Accessory Bar Muscle UpsWarm-up skill work: Tension is key– Then – 8-minute EMOM [30 seconds of MAX effort in each minute]Advance:Even Minute: 30 seconds of max Bar

Strength Strict Shoulder Press 5×55 sets x 5 Shoulder Press (75%)-Complete a set every 1:30- WODTeams of 2 (1:1)12 sets (each) For Time:250/200m Row or Skie

Strength / 1Back Squat 3×33 sets x 3 Back Squats (85-90%)-Complete a set every 2:30- Strength / 2Deadlift + Hang Clean + Front Squat 6×66 sets2 Deadlifts

WOD “Team of 2” 9 AMRAP: 24 Cal Ergo 18 Hang Power Snatch (40/25 kg – S1; 30/20 kg) 3′ Rest 9 AMRAP: 6 Rope

Strength Deadlift 3×33 sets x 3 Deadlift (85-90%)-Complete a set every 2:30- *Work on your technique and increase your barbell weight at 8-10 minutes. WOD“6 Sets”2:00

Accessory Bar Muscle Ups Skill WorkWarm-up skill work: Landing tall with tension – *– Then –6 rounds, every 90 seconds complete:* Advance: 4-7 Bar Muscle Ups*