WODs

WOD5 Sets (New set every 5:00)3:00 AMRAP8 Strict Chin Ups16 Alt. DB Snatch (22.5/15 kg)*Max Box Jump Overs (60/50 cm) in Remaining Time-rest 2:00 between

Conditioning “Team of 2” For Time: 3000-Meters Ergo 60 Burpee Broad Jumps 2000-Meters Ergo 45 Burpee Touch 1000-Meters Ergo 30 Reverse Burpees Cap Time:35 Min

Strength ComplexEvery 2:00 for 5 sets, building in weight:3 Push Press + 2 Push Jerks + 1 Split Jerk* Complex should be completed unbroken. WOD

Handstand Push-ups and Jump Rope Skill WorkTake 5 min to review/practice, then 10 EMOM:odd: 5-10 reps of handstand push-ups at your level below.even: Crossover-singles, double-unders,

Strength Her 3:30 içinde 14:00 Boyunca (4 Sets) (RPE 6-7) 12 Barbell Back Rack Alternate Legs Reverse Lunge (6R+6L) 12 Dual Dumbbell Bent Over Row

Oly 10 EMOM: 3 Clean&Jerks (%65-75) TNG Strength Her 1:30 içinde 9:00 Boyunca (6 Sets) 8-7-6-5-4-3 Front Squat (%50-55-60-65-70-75) WOD 8 AMRAP: 8 Alt. DB

“Team of 2” 80-60-40 Cal Ergo 50-35-20 Box Jump Overs (75/60 cm) 50-35-20 Pull-Up Score; Time

WODFor Time:10-9-8-7-6-5-4-3-2-1Burpee Lateral Jump Dumbbell Deadlift (2x 25/20 kg)30 Double Unders after each set Accessory TheBox362 Mini-Pump –Leg Day4 Rounds10 Barbell Romanian Deadlift @ Moderate weight

Strength Bench Press 5 Sets8 Tempo Dual Dumbbell Bench Press (rpe 7-8) (3111)8 Tempo Snatch Grip barbell bent over rows after each set (rpe 7-8) (2121)-rest 2 minutes between

Strength Front SquatBuild up to a 3RM Front Squat*12 dakika içerisinde, toplamda 6-8 set olacak şekilde günün en iyi 3 tekrar “front squat” ağırlığını bulunuz. Hafif