WODs

Strength Her 2:00 içinde 10:00 Boyunca (5 Sets) 10 Back Squats (rpe 4-6) WOD 12 AMRAP: 1 Devil Press 2 Shoulder to Overhead 3 Thrusters

Gymnastics Strength 16 EMOM: WOD Team of 2 For Time: 10-9-8-7-6-5-4-3-2-1 Power Snatch (40/25 kg) after every round 10/8 Cal Ergo *switch after full rounds.

StrengthBench Press 3×123 sets:12 Bench Press (55-60%)12 (L/R) Kettlebell Bent Over Row after each set-rest 2:00 between sets- 2 Kişilik Takım Antrenmanı WOD For Time:

Strength Front SquatHer 1:30 içinde 12:00 Boyunca (8 Sets)8-7-6-5-4-3-2-1*Start with 45-55% and build to 85-90% WOD“2 Kişilik Takım Antrenmanı”15 AMRAP:5-10-15-20-25-…Deadlift 80/60 kgCal Ergo-after each set-5 Wall

Strength Her 1:30 içinde 12:00 Boyunca (8 Sets) 6-8 Power Cleans (rpe 7/10) *Drop and go! Metcon/1 7 Amrap: 7 Pull Ups 21 Goblet Squats (DB;

10 EMOM: WOD “2 Kişilik Takım Antrenmanı” 13 AMRAP: 10 Dual Dumbbell Shoulder to Overhead (2x 17,5/12.5 kg)10 Dual DB Front Rack Forward to Reverse

Strength Her 2 Dakika içinde 10 Dakika Boyunca (5 Sets) 8-10 Tempo Deadlift (%60) (1131) WOD“2 Kişilik Takım Antrenmanı”14 AMRAP:40-60-80-100-120-….Double Unders (S1; x2 Single Unders)4-6-8-10-12-…Hang Squat Snatches

StrengthFront Squat 3×123 sets:12 Front Squat (55-60%)3 seated Box Jumps-rest 2:00 between sets- WOD5 Rounds For Time: 10 Chest to Bar Pull Ups (Rx+; 5

WOD“2 Kişilik Takım Antrenmanı / I Go You Go”AMRAP 12:0010/8 Cal Ergo15-Meters Kettlebell/DB Front Rack Carry (2x 24/16 kg) (DB:2 x 22.5/15 kg) -Rest 3:00-

StrengthShoulder Press 3×123 sets:12 Shoulder Press (55-60%)12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set-rest 2:00 between sets- WOD2 Sets (16-Minutes)A) Every 4:00