WODs

Strength Her 4:00 içinde 20:00 Boyunca (5 Sets) 10R+10L Barbell Back Rack Kickstand Single Leg Squat to Box (YouTube) *rpe 5-6 20 Steps Prisoner Walking

WOD 5 Sets 3:00 AMRAP: 15/12 Cal Ergo (S1; 12/10 Cal Ergo) 20 Wall Ball Shots (9/6 kg – S1; 15 reps) Max Sit Ups

Strength Her 3:00 içinde 12:00 Boyunca (4 Sets) 10 Banded Hamstring Curls + 5 Back Squats Set 1-2: %50 – Set 3-4: %60 Gymnastic Conditioning

Strength 12 EMOM: WOD “Team of 2” “IGYG” 14 AMRAP: 6 Power Clean (50/35 kg) 15 Air Squats *Dinlenen atlet, “Kettlebell Farmers Hold” bekleyecek! Score:

Strength Her 2:00 içinde 12:00 Boyunca (6 Sets)6 Front Squats *rpe 7 WOD10:00 AMRAP35 Double Unders (S1; 75 Single Unders)10 Pull Ups (S1; 8 Pull Up or

StrengthFloor Press 5×5 (Time Cap: 15-Min)*rpe 7-8 *15 dakika içinde; en iyi 5 tekrar ağırlığınızı bulunuz ve bu ağırlık ile 5 set yapınız. WOD “Team

WOD  4 Sets3:00 AMRAP:12 Wall Ball Shots (9/6 kg)10/8 Cal ErgoMax Alt. Devils Press (22.5/15 kg) *Rest 3:00 after each sets. Score: Total Devils Press

Oly Her 1:30 içinde 12:00 Boyunca (8 Sets) Power Clean 5-4-3-2-2-3-4-5 (Start with %55-60, build up to %80) Strength  Push Press Her 2:00 içinde 16:00

WODTeams of 23 Rounds For Time:30 Front Squats 60/40 kg120 Double Unders (S1; 200 SU)80 Push Ups (S1; 60 Push Ups)120 Double Unders – Share the

Strength DeadliftBuild up to a Heavy DeadliftTime Cap: 15 minutes WOD“Team of 2”18 AMRAP:40 Kettlebell Swings 24/16 kg30 Cal Ergo20 Burpee Box Step Overs (60/50 cm)