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12 EMOM *Scale weight as needed. RPE 7-8/10 WOD “2 Kişilik Takım Antrenmanı” 16 AMRAP: 20 Wall Walks (switch every 2 reps) 200 Double Unders (switch every
14/08/2024
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12 EMOM *Scale weight as needed. RPE 7-8/10 WOD “2 Kişilik Takım Antrenmanı” 16 AMRAP: 20 Wall Walks (switch every 2 reps) 200 Double Unders (switch every
WOD4 sets2:30 AMRAP20 Floor Press 50/35 kg20 Kettlebell Goblet Squats 24/16 kgMax meter Ergo in remaining time*-Rest 2:30 between sets-Score: Slowest Set’s Distance Accessory “TheBox362 Mini-Pump
Her 3:00 içinde 15:00 Boyunca (5 Sets) 15 Paralel Bar or Ring Dips (S1; 12 reps – S2; 15 Tempo Bench Dips) 20 Steps Med-Ball
Strength A1) Her 3:00 Dakika İçinde 9 Dakika Boyunca 8R+8L Barbell Back Rack Box Step Up (50 cm) (60/40/20kg) A2) Her 3:00 Dakika İçinde 9 Dakika
WOD“Team of 2”For time:60 Wall Ball 9/6 kg60 Box Jump Overs 60/50 cm 60 Cal Ergo80 Wall Ball 9/6 kg80 Sync Sit Ups80 Box Jump
WOD“Team of 2”Partner Workout For Time:200 Double Unders (each/same time)-into-5 rounds15 Synchro Single Arm Devils Press 22.5/15 kg (S1; 12 reps – S2; 10 reps)30
20 EMOM: Acc; 3-4 Sets 10R+10L Single Leg Romanian Deadlift 20 Sit Ups 20 Hollow Rocks 30sec Glute Bridge Hold
Strength Back Squat for load:10 reps @ 60%3 reps @ 70%3 reps @ 80%3+ reps @ 90% On the final set (3+), push for a few
10 EMOM: WOD5 Sets2:00 AMRAP30 Air SquatsMax Calorie Ergo– Rest 2:00 between sets – *Score is total calories
Strength Deadlift:10 reps @55%5 reps @65%5 reps @75%5+ reps @85% On the final set (5+), push for a few more reps within your limits without going
