WODs

“2 Kişilik Takım Antrenmanı” “I Go You Go” For Time: 20 Wall Walks (switch every 2 reps)20 Hang Power Snatch (50/35 kg) (switch every 5 reps)80 Pull

WOD3 Kişilik Takım AntrenmanıAMRAP 7:50 Back Squats 50/35 kg50 Back Squats 70/50 kgMax Rep Back Squats 80/60kg S1; 40/25 kg – 50/35 kg – 60/40 kg S2;

16 EMOM 4′ Rest 16 EMOM S1; 30sec work / 30sec rest

In a 12-Minutes window 12-10-8-6-6Single Arm Kettlebell Overhead Squat (YouTube) 12-10-8-6-6Single Arm Dumbbell Squat Snatch (YouTube) *her bir taraf için ortalama bir ağırlıkla başlayıp, istenen

“23 Nisan Ulusal Egemenlik ve Çocuk Bayramı Kutlu Olsun!” WOD“Teams of 2 For Time”2000/1750m Row or Ski100 Pull-ups (S1; 80 Pull Ups)1500/1300m Row or Ski100 Toes

2 Kişilik Takım Antrenmanı 18 AMRAP: 36 Hang Power Clean (50/35 kg) 36 Wall Ball Shots (9/6 kg) 36 Deadlifts 36 Cal Ergo *her dakika

Strength/1Clean High Pull + Hang Power Clean + Front Squat 5×95 Unbroken Sets:3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats*Time

Strength Snatch Grip High Pull + Muscle Snatch + Overhead Squat 5×95 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats*

A) Strength Her 1:30 içinde 9:00 Boyunca build up to heavy. focus on technique. 3 Strict Press + 2 Push Press + 1 Push Jerk

WOD15 EMOM:Minute 1: 10 Back Squats (60-65%)Minute 2: Max Air SquatsMinute 3: Recovery Jog (Slow-Moderate) 15 EMOM:Minute 1: 8-10 Strict Chin-UpMinute 2: 8-15 Parallel Bar