WODs

Her 1:30 içinde 12:00 Boyunca WOD 12 AMRAP: 6 Burpee Pull Up 6R+6L Hang Dumbbell Snatches (22.5/15 kg) Accessory “TheBox362 Mini-Pump – Arms”4 rounds: 10 Inverted

Gymnastics 6 EMOM: Strength Shoulder Press3 Sets:8 Shoulder Press (65-70%)15 Seated Banded Lat Pull Downs after each set (YouTube)-Rest 2 Minutes between sets- WOD“2 Kişilik Takım

WOD Teams of 2 (1:1)4 Sets (each) For Time:15-Meters Double Dumbbell Front Rack Walking Lunge (2x 22.5/15 kg)30-Meters Double Dumbbell Farmer Carry (2x 22.5/15 kg)30-Meters Double

“Teams of 2” 15/12 Cal Ergo + 50 Double Unders (same time) (S1; 12/9 Cal – 35 DU , S2; 10/8 Cal – 60 Single

Strength10 EMOM Gymnastics Conditioning Every 2:00 x 2 Sets 20 Toes to Bar Every 1:00 x 4 Sets 10 Toes to Bar Every 0:30 x

2 Kişilik Takım Antrenmanı 5 Rounds For Time:40 Burpee Box Jumps Over (60/50 cm) (switch every 10 reps) 30 Sync Sit-ups30 Russian Kettlebell Swings (24/16kg) (switch 15 reps)60

A) 8 DK EMOM Odd: 8-12 Barbell Z-Press (30/20kg) Even: 30 m Farmers Carry (Choose heavy!) B1) Her 01:30 içinde 9:00 Boyunca (6 Sets) “time cap is 1:00 each

A1) 6 EMOM 5 Tempo Front Squats (%50-60 of 1Rm Front Squat) (3111) ***No Rest*** A2) 6 EMOM 5 Tempo Back Squats (Aynı ağırlıkla) B) For Time:

Teams of 325 Minute AMRAPPartner 1: 500-Meters Row or Ski Ergo (S1; 1K Bike Erg)Partner 2: AMRAP5 Power Cleans @ 80/60 kg8 Burpee Box Get

Strength 3 sets:10 Front Squat (60-65%)2 Standing Broad  Jumps-rest 2:00 between sets- WOD“2 Kişilik Takım Antrenmanı”14 AMRAP:36 KB Goblet Box Step Overs (60/50 cm)24 Kettlebell Swings