WODs

WOD “Team of 2”20:00 AMRAP30 Sandbag / Slamball / Med Ball Over Barbell30 HSPU (S1; 50 Push Ups)30 Dumbbell Suitcase Box Step Overs (2x 22,5/15

StrengthBuild up to a Heavy DeadliftTime Cap: 12 minutes WOD“Team of 2”16 AMRAP:30 Sync Dumbbell Snatch (22.5/15 kg) *alternate not necessaryPartner-1: 500m Row or Ski

Strength 10 sets of 3 Power Clean and Jerks (1 set every 1:15)* Weight should be 60% of 1RM* All reps should be completed as singles.

Strength Back Squat for load: 10 EMOM: 1-2-3-4-5 Minutes: 5 reps @ 60% 6-7-8-9-10 Minutes: 3 reps @ 70% WOD10 Rounds For Time: (IGYG)20 Wall Balls (9/6 kg)15 Toes

2 Kişilik Takım Antrenmanı “I Go You Go” 10 Rounds For Time: (for quality) 15 Stick Sit-Ups10 Alternate Legs Kettlebell Goblet Box Step Ups (50 cm)

9 EMOM:1.) 30sec Handstand hold2.) 30sec Wall Sit Hold3.) 30sec Plank Hold WOD “2 Kişilik Takım Antrenmanı” 16 AMRAP: Buy-in: 100 V-Up IGYG: Max Cal

Her 1:30 içinde 12:00 Boyunca WOD 4 Sets 2:00 AMRAP 3 Wall Walks 40 Double Unders Max Toes to Bar Rest 2-Min btw sets. Score:

Strength Front Squat for load: #1: 10 reps @ 65% #2: 5 reps @ 75% #3: 3 reps @ 85% #4: 1+ reps @ 95% Time Cap: 12-Minutes WOD 10 AMRAP:5

Strength Power Snatch 10×310 sets x 3 Power Snatch (every 1:15)* Weight should be 50% of 1RM* All reps should be completed as singles. Aim to

WOD3:00 AMRAP30/24 Cal ErgoMax Bar Muscle Ups (S1; C2B > Pull Up > Ring Row)-Rest 3:00-3:00 AMRAP30/24 Cal ErgoMax Strict Handstand Push Ups (S1; DB