WODs

WOD2 Kişilik Takım Antrenmanı4 Rounds For Time:20 Cal Ergo + 80 Double Unders (together)15 Power Cleans 70/50 kg (share between partners) *scale weight if you

A) Her 3:00 içinde 12:00 Boyunca 12-12-10-8 Tempo Deadlift (3111) (%50) B) Her 3:00 içinde 12:00 Boyunca 12-12-10-8 Front Squat (%60) C) 8 AMRAP 2-4-6-8-10-12…

WOD 12 AMRAP:3-6-9-12-15-…Alt. DB Snatch (22.5/15 kg)Box Jump Overs 60/50 cmHand Release Push Ups Score: Total Reps StrengthHer 3:00 içinde 15:00 Boyunca(5 Sets)10 Tall Kneeling One

20 EMOM: Scale for beginner; 8 minutes work, 4 minutes rest, 8 minutes work (10/8 Cal Ergo) Score: Total Reps Accessory“TheBox362 Mini-Pump – Leg Day”4

Teams of 230 Front Squats 50/35 kg50 Burpee Box Jumps (60/50 cm)80 Alt. Dumbbell Snatch (22.5/15 kg)50 Burpee Box Jumps30 Front Squats 50/35 kg– All

10 EMOM:1 Hang Squat Clean + 1 Squat Clean (%65-75) WOD 10 AMRAP: 4 Single Arm DB Thruster (22.5/15 kg) 6 DB Box Step Overs (60/50 cm)

Power Work(speed/explosiveness)Seated Hurdle Jump10x 1 rep*Increase the height every set*Start your first set at moderate height WOD3 Rounds For Time:27 Air Squats21 V-Ups15 Deficit Plate

“2 Kişilik Takım Antrenmanı”WOD5 Rounds For Time: 500-Meters Row&Ski (Subs: 1k Bike or AirDyne) 40 Hang Power Cleans (40/25 kg)30 Wall-Balls (9/6 kg) 20 Burpees 10 Handstand Push

StrengthA) Her 2:00 içinde 10:00 Boyunca8 Back Squat (rpe 6-8) B) Her 2:30 içinde 12:30 Boyunca (5R)8 Filly Press(R) (Youtube)8 Filly Press(L)8 Strict Pull-Up *rpe 6-8/10

Strength Push Press + Push Jerk + Split Jerk10 EMOM:1 Push Press + 2 Push Jerk + 1 Split Jerk– Use lightweight that can be cycled