WODs

Gymnastics Skill WorkTake 10 minutes to review Ring Dips, practice/warm-up, and explore scaling options as needed. Suggested scalings:Matador DipsBench DipsHeel Box Ring Dips Parallel Bar

Strength 15RM Back Squat In-a 12 minutes window find 5RM Back Squat of the day! *Start with empty barbell! Strength 2Strict Chin Up8 EMOM: 6-10 Strict

Strength Shoulder Press5 sets5 Tempo Shoulder Press (65%) (3111)5 Tempo bent over-dual dumbbell rows after each set (rpe 8) (2121)-rest 2 minutes between sets- WOD“2 Kişilik

Strength 3 Dakika İçinde 12 Dakika Boyunca (4 Sets)12-12-10-8 Tempo Deadlift (31×1) (%50) Oly (only 13:00 class) Her 2:30 içinde 10:00 Boyunca (4 Sets) 1

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

Strength Front Squat5 sets:5 Front Squat (65%)3 Standing Broad Jumps after each set-Rest 2 Minutes between sets- WOD3 sets (2:30 on/2:30 off)15 Wall Balls 9/6 kg

Skills and DrillsToes to Bar: Advance:5 sets (10:00)8-10 Kip to Chair Position5-8 Strict Toes to Bar Intermediate:5 sets (10:00)6-8 Kip to Chair Position5-8 Strict Knee

Warm-Up 3 Sets“with 20/15 kg barbell” “rest 1:1”3 Clean Deadlift3 Clean High Pull3 Muscle Clean (below the knee)3 Strict Press3 Power Clean (below the knee)3 Front

WOD 3:00 AMRAP30 V-UpsMax Line Facing Burpees-Rest 2:00-4:00 AMRAP30 V-UpsMax Burpees to Bar-Rest 2:00-5:00 AMRAP30 V-UpsMax Burpee Broad Jump (1-Metre) Accessory“TheBox362 Mini-Pump – Leg Day”4 Rounds8

Oly (only 13:00 Class) Warm-Up 5 Set(1+1+1+1) reps;Clean PullHigh Hang Squat CleanLow Hang Squat Clean (below the knee)Split Jerk Her 2:00 içinde 12:00 Boyunca (6