WODs

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 Her 1:30 içinde 12:00 Boyunca (8 Sets) 5-7 Front Squats (%65-75) 16 EMOM: 0:30 work / 0:30 rest Acc: (if time permits) 3 Sets

WOD“3 Kişilik Takım Antrenmanı”24 AMRAP: Rounds of; 6 Burpee Box Get Overs 100cm8 Dual Dumbbell Shoulder to Overhead (22.5/15 kg)10 Dual DB Front Rack Alt.

Strength  Her 1:30 içinde 12:00 Boyunca (8 Sets)8 sets x 6 Deadlifts (%65-75) WODA1) 7:00 AMRAP7 Hang Power Snatch 40/25 kg7 Toes to Bars21 Double

Strength Back Squat for load: #1: 10 reps @ 65% #2: 5 reps @ 75% #3: 3 reps @ 85% #4: 1+ reps @ 95% On the final set (1+),

Strength Power Clean & Jerk 7×57 sets x 5 Power Cleans and Jerks  (every 1:30)* Weight should be 50% of 1RM * All reps should be

WOD Good Times for “Barbara” (estimate)– Beginner: 50+ minutes– Intermediate: 40-49 minutes– Advanced: 30-39 minutes– Elite: <29 minutes Scaling Options Intermediate5 Rounds for Time10 Pull-Ups20 Push-Ups30 Sit-Ups40 Air Squats3 minutes

WOD“EMOM CLUB”30 EMOM:1.) 15/12 Cal Row2.) 50 Double Unders (S1; 100 SU)3.) 15/12 Cal Ski Erg4.) 15/12 Cal Bike Erg or Air Dyne5.) 50 Double

A1) 8 AMRAP: 2-4-6-8-10-12-14-16-…. Power Cleans (60/40 kg) Front Squats Burpee Lateral Jumps Score: Total Reps 4′ Rest A2) 8 AMRAP: 4-8-12-16-20-…. Alt. DB Snatch

WOD2 setsA1) 3:00 AMRAP3 Chest to Bar Pull Ups8/6 Cal Air Dyne or Bike Erg (Subst: Ski > Row)-rest 3:00-A2) 3:00 AMRAP15 Deficit Push Ups20-Meters