10 min EMOM
4 Strict Pull ups

WOD: 4 Rounds for time
400 mt Run
15 Over head squat (40-30)

Skill:

Push-Jerk

WOD:

Grace

30 Reps Clean & Jerk 60/40

CUMHURIYET BAYRMIMIZ KUTLU OLSUN

Strength:

Front Squat 5x5

WOD:

21-15-9

Burpee

Power Snatch 40/30

WOD:

5 Rounds For Time

10 Deadlift 60/40

15 Push-ups

200m Run

CORE:

100 Sit-ups For Time

Skill:

Overhead Squat

WOD:

12min Amrap

10 Dips

20 Walking Lunge

300m Run

WOD:

5 Burpee Broad Jump

250m Run

10 Burpee Broad Jump

250m Run

15 Burpee Broad Jump

250m Run

20 Burpee Broad Jump

250m Run

25 Burpee Broad Jump

250m Run

20 min EMOM:

ODD: 30 Double Under

EVEN: 4 Power Clean 50/40

WOD:

5 Rounds For Time

10 Burpees

20 Kettlebell Swings 24/16

200m Run + 50m + 50m + 50m... ( Every Round Plus 50m.)

CORE:

Plank Complex

5 Rounds

30'' Side Plank

30'' Plank

30'' Side Plank

Strength:

5-4-3-2-1 Deadlift

WOD:

21-15-9

Toes to Bar

Push Press 40/30

Angie

For Time

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Air Squat

Yarın eğitim 1 ile başlıyoruz yerinizi ayırtmayı unutmayın !!!