WODs

Strength Deadlift 5×55 sets x 5 Deadlifts (80%)-Complete a set every 2:00- WOD4 Sets: (1 set every 5 minutes)10 Handstand Push Ups (S1; 5 Wall Walks

StrengthHang Squat Clean + Push Press 1×25-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)Set 1: 5 Hang Squat Cleans + 5

Teams of 2 “I Go You Go” 10 Rounds 12 Cal Ergo (S1; 10 Cal) 10 Toes to Bar (S1; 10 K2C – S2; 10

StrengthBack Squat 6×66 sets x 6 Back Squats (75%)-Complete a set every 2:00- WODFor Time:10-9-8-7-6-5-4-3-2-1Dumbbell Suitcase Box Step Ups (2x 22.5/15 kg) (60/50 cm)8 Dumbbell

WOD“EMOM CLUB”8 EMOM:1-Min: 20×5-Meters Shuttle Run2-Min: 15 Ring or PB Dips 4′ REST 8 EMOM: 1-Min: 10 Dual Dumbbell Hang Squat Clean and Jerk (2×22.5/15

StrengthDeadlift 6×66 sets x 6 Deadlifts (75%)-Complete a set every 2:00- WOD3 Rounds For Time:10 Burpee Pull Ups20 Push Ups30 Wall Balls 9/6 kg Cash

Her 1:30 içinde 9:00 Boyunca 6 Strict Shoulder Press (%70) WOD 5 Rounds For Time: 10 Toes to Bar 10 Burpees to Target 10 Toes

StrengthFront Squat 6×46 sets x 4 Front Squats (75%)-Complete a set every 2:00- WOD“Team of 2”20 AMRAP:Buy in: 100 Cal Ergo“I Go You Go”12 Alt.

WOD5 sets For Total Time:21/16 Calorie Row or Skie15 Pull-ups9 Strict Handstand Push Ups -rest 1:1 between sets- *Time Cap 20:00          Accessory“Core Work”2-3 sets, time

StrengthHer 1:30 içinde 12:00 Boyunca (8R)3 Back Squat (rpe 8/10) -Then- WOD15 AMRAP:10 Single Dumbbell Box Step Ups (22,5/15 kg – 60/50 cm) *alternate olmak zorunda değil!20 V-Ups30