WODs

WARM-UP Skater Jumps (4-minutes) Her 2:30 içinde 10:00 Boyunca (4 Sets) 6 Front Squat (RPE 7) 2 SETS (Moderate Weighted) 8 Romanian Deadlifts 18 AMRAP-(Team

Her 2:30 içinde 10:00 Boyunca (4 Sets) 2 x (1 High Hang Power Clean+1 Push Press) (%60 of 1 RM Shoulder Press) 16 AMRAP Partner

Her 2:30 içinde 10:00 Boyunca (4 Sets) 6 Barbell Back Rack Jump (%60 of 1 RM Back Squat) Her 2:30 içinde 10:00 Boyunca (4 Sets)

15 Dakika içinde; 1 Power Snatch + 1 Overhead Squat (Start Empty Barbell,Up to Heavy) For Time (Time Cap. 24-Minutes) Cash in 50 Burpee 100

A) Her 2:30 içinde 10:00 Boyunca (4 Sets) 8 Bench Press + 8 Barbell Row (RPE:7) B) Her 2:30 içinde 10:00 Boyunca (4 Sets) 10

A) 15 Dakika içinde; Find 1RM Deadlift B) Her 2:00 içinde 8:00 Boyunca (4 Sets) 3 Deadlift (w/60% of 1 RM of the day) C)

A) 15 Dakika içinde; 1 BTN PUSH JERK + 2 OVER HEAD SQUAT (3sec deep pause) (%60 of 1RM OHS) B1) 8 AMRAP 10 Dual

Her 2:30 içinde 10:00 Boyunca (4 Set) 8 Back Squats (RPE:6-7) — Team of 2 “I go You Go” 4 AMRAP8 Dual DB/KB Deadlifts (2x

STRENGTH 8 Sets (Every 1:30 Min) 1 Deadlift + 1 Power Clean *start with 40kg , Up to Heavy 24 EMOM 1st: 12-15 Dual Db

HYROX W.O.D Teams of 224 AMRAP20 Cal. Ergo100m. Dual DB Farmers Carry50m. Dual DB Suitcase Walking Lunge40 Sit UpEvery 3 min. 5 Sync. Burpee(Rx: Farmers