WODs

A) For Time (10′) Find 1 RM Power Clean *For beginners, practice work with your coach! B) 8 DK AMRAP (IGYG) 2 Kişilik Takım Antrenmanı

Strength Front Squat3 Sets:8 Front Squats (65-70%)3 Seated Box Jumps after each set (increase height)-rest 2 Minutes between sets- WOD “2 Kişilik Takım Antrenmanı” “I Go

Strength 1Front Squat 5×55 sets x 5 Front Squats (85%)-Complete a set every 2:00- Strength 2Power Clean 5×35 sets x 3 Power Cleans (75%)-Complete a set every

WODFor Time:25 Dual DB Shoulder to Overhead (2x 22.5/15 kg – S1; 20/12.5 kg – S2; 17.5/10 kg)30 Pull Ups25 Dual DB Shoulder to Overhead15

Strength Deadlift 5×5 Her 2:00 içinde 10:00 Boyunca (5 Sets)5 Deadlifts x 5 sets @85% of Heavy Single WOD4 Sets2:00 AMRAP200/175m Row or SkiErg12 Box

Accessory Bar Muscle UpsWarm-up skill work: – Then –8 EMOM:Advance:Even Minute: 3-5 Bar Muscle UpsOdd Minute: 15 Hollow RocksModerate:Even Minute:  5-7 Box Bar Muscle Ups, Kipping

29 Ekim Cumhuriyet Bayramı’mız kutlu olsun! “3 Kişilik Takım Antrenmanı” IGYG 29 AMRAP: Buy in: 1923-Meters Ergo Max Burpee Box Get Overs (100cm) 29 Double

StrengthBack Squat 5×55 sets x 5 Back Squats (80%)-Complete a set every 2:00- WODTeams of 2 For Time:80 Wall Balls 9/6 kg20 Synchro Line Facing

WOD“Senkronize Cumartesi”Teams of 23 Rounds For Time:40/32 Calorie Row or Skie15 Synchro Pull Up(or 30 Split) (S1; 20 Ring Row)-rest 4:00-3 Rounds40/32 Calorie Row or

WODFor Time:1000-Meters Row / Ski / Run (2000-Meters Bike)250 Double Unders (S1; 600 Single Unders)80 Toes to Bar40 Box Jumps 75/60 cm-Partition any way. Athletes