WEİGTHLİFTİNG Every 1:30 Min For 12 Min(8R) Squat Clean + Front Squat 80% of 90% (1RM SC)) (SC+FS) 1.2.Min:1+3 3.4.Min:2+2 5.6.Min:3+1 7.8.Min:4+0 -then- Conditioning 5 Round For time 75 Double -Unders or 125 Single Jump Rope 30 Push-Up Cap time:18 Min
Conditioning 4 Round For time 30 KB Swings(24kg-16kg) 30 Push Ups
Conditioning For time: 1200 M Run 75 Pull-ups 800 M Run 50 Pulll-ups 400 M Run 25 Pull-ups
Strength Every 1:30 Min For 9 Min(6R) 5 Back Squats(%75) -then- Conditioning 4 Round For time 25 Cal.Row 20 Lateral Burpees over Rower 15 Toes to Bar Cap Time:25 Min
Weightlifting/Conditioning 20 Min Emom Odd: 6 Power Snatch(52,5 kg) Even:6 Clean&Jerks ( 52,5 kg)
Conditioining Two Person Team Wod 25 Min Amrap 500 M Row 30 Hand Reals Push Up 15 Power Clean(60kg-30kg)
Weightlifting Every 1:15 For 12:30 Min (10R) Squat Snatch + Overhead Squat 85% of 90% (1RM SC)) (Ssn)+OHS) 1+2 x 4 Round 2+1 x 3 Round 3+0 x 3 Round -then- Conditioning 104 Wall Ball(9kg-6kg) 52 C2Bar Pull-Up
Weightlifting Every 1:15 For 12:30 Min (10R) Squat Clean + Front Squat 85% of 90% (1RM SC)) (SC+FS) 1+2 x 4 Round 2+1 x 3 Round 3+0 x 3 Round -then- Conditioning 15 Min Amrap 7 Shoulder to Overhead(50kg-25kg) 14 Air Squat 49 Double Unders or Mountaın Clımber
CONDİTİONİNG For time: Wall Ball (9kg-6kg) 10-9-8-7-6-5-4-3-2-1. C2Bar Pull-up 1-2-3-4-5-6-7-8-9-10 *Do 5 Burpees each time you switch exercises*
For time CONDİTİONİNG 300 Double-Unders or Single jump rope 100 Push-up 200 Double-Unders 75 Push -up 100 Double-Unders 50 Push-up