13-4-2016 ÇARŞAMBA
CONDİTİONİNG Two Person Team Wod 175 Cal Row 125 Bench Press(60kg-30kg) 75 Burpees Box Jump(24″-20″) Cap Time:35 Min
12-4-2016 SALI
WEİGHTLİFTİNG/METCON 10 Min Emom 1 Hang Squat Clean+1 Squat Clean(%75) -then- CONDİTİONİNG For time: 1 Round 100 Double-Unders or Moutain Climber 50 Squat 25 Push Press(42,5-25) Then, 2 rounds of: 60 Double-Unders 30 Squat 15 Push Press(42,5-25) Then, 3 rounds of: 40 Double-Unders 20 Squat 10 Push Press(42,5-25) Cap time:25 Min
11-4-2016 PAZARTESİ
WEİGHTLİFTİNG/METCON 10 Min Emom 1 Hang Squat Snatch+1 Squat Snatch(%75) -then- CONDİTİONİNG 5 Rounds For time 400 M Run or 400 M Row 25 Wall ball(9kg-6kg) 15 Toes to bar Cap time:25 Min
10-04-2016 PAZAR
For Time: 1000 M Row 50 Thrusters(20kg-15kg) 30 Pull-Ups 1000 M Row
9-4-2016 CUMARTESİ
5 Round For Time 100 Double Unders or 150 single jump rope 400 M Run 20 Cal Assault Bike or Row
8-4-2016 CUMA
CONDİTİONİNG For time: 21-18-15-12-9-6-3 Power Snatch(45kg-25kg) Bar Facing Burpees C2 Bar Pull-Up Cap Time: 25 Min
7-4-2016 PERŞEMBE
STRENGTH Every 1:30 Min for 13:30(9R) Front Squat 3 Round 1.Round: 5 Rep(%75) 2.Round:3 Rep(%85) 3.Round:1 Rep(%95) -then- CONDİTİONİNG Elizabeth Power Cleans(60kg-30kg) 21-15-9 Ring Dips Cap Time:15 Min
6-4-2016 ÇARŞAMBA
Two Person Team Wod 30 Min Amrap 500 M Medball Run(9kg-6kg) 30 Box Jump(24″-20″) 30 Wall Ball(9kg-6kg)
5-4-2016 SALI
WEİGHTLİFTİNG 5 Min Emom 2 Squat Clean at 70% 5 Min Emom 1 Squat Clean at 75% 5 Min Emom 1 Squat Clean at 80% -then- CONDİTİONİNG For Time 1000 M Row Rest:1 Min 800 M Row Rest:1 Min 600 M Row Rest:1 Min 400 M Row Rest:1 Min 200 M Row Cap Time:17 Min
4-4-2016 PAZARTESİ
WEİGHTLİFTİNG 5 Min Emom 2 Squat Snatches at 70% 5 Min Emom 1 Squat Snatch at 75% 5 Min Emom 1 Squat Snatch at 80% -then- CONDİTİONİNG For time 21-18-15-12-9-6-3 KB Swing(32kg-16kg) Burpees Cap time:17 Min