10-2-2016 ÇARŞAMBA
Every 2:30 Min For 40 Min (4R) 1.Round:500-400 M Row 2.Round:20-15 Cal Assault Bike Or Watts Bike 3.Round:40-30 Wall Ball(9kg-6kg) 4.Round:30-20 Box Jumps (24″20″)
9-2-2016 SALI
WEIGTH /CONDİTİONS 10 Min Emom 3 Power Snatch (%75) -then- CONDİTİONS 20 Min Amrap 40 Jumping Lunge 30 Pull-Up
8-2-2016 PAZARTESİ
STRENGTH Every 2 Min For 10 Min (5R) 2 Front Squat (% 85) -then- Every 2 Min For 10 Min (5R) 10 Push Press (%60) CONDİTİONS Sit-Up 50-40-30-20-10 Burpees 25-20-15-10-5 Cap Time:12 Min
7-2-2016 PAZAR
STRENGTH Every 1:30 Min For 9 Min (6R) 4 Back Squat (%75) -then- CONDİTİONS 5 Round 3 Min Amrap 5 Ring Dips 10 Air Squat Rest:1:30 Min
6-2-2016 CUMARTESİ
CONDİTİONS 20 Min Amrap 30 Hand Reals Push-Up 500 M Row
5-2-2016 CUMA
CONDİTİONS 3 Round 10 Dead Lift ( 110kg-60kg) 50 Double-Unders or 50 Barbel Lat.Jump Rest:5 Min 3 Round 10 Power Clean (70kg-35kg) 50 Double-Unders
4-2-2016 PERŞEMBE
CONDİTİONS 30 Min Emom 1.Min:1 Squat Snatch (%80) 2.Min:10-8 Burpee 3.Min: 12-10 Toes-to-bar
3-2-2016 ÇARŞAMBA
Two Person Team Wod 100 Wall Ball (9kg-6kg) 75 Power Clean (60kg-35kg) 75 Wall -Ball 50 Power Clean Cap Time:35 Min
2-02-2016 SALI
STRENGTH Every 1:30 Min For 15 Min (10R) 3 Front Squat (%80) -then- CONDİTİONS For Time Angie 100 Pull-Ups 100 Push Up 100 Sit-Up 100 Air Squat
1-02-2016 PAZARTESİ
STRENGTH 10 Min Emom 1.5.Round:5 Shoulder Press(%65-%70) 6.10.Round:5 Push Press(%65-%70) -then- CONDİTİONS 5 Min Max Distance Row Rest.1 Min 4 Min Max Distance Row Rest:1 Min 3 Min: Max Distance Row Rest:1 Min 2 Min: Max Distance Row Rest:1 Min 1 Min Max Distance Row