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
31-01-2016 PAZAR
CONDİTİONİNG 20 Min Amrap 5 Hand Stand Push-Up or Push-Press (40kg-20kg) 10 Overhead Squat (40kg-20kg) 15 Sit-Up
30-01-2016 CUMARTESİ
CONDİTİONİNG For Time : 21-15-9 Dead Lift (100kg-50kg) 21-15-9 Burpee Over the Row 800-600-400 M Row
29-01-2016 CUMA
CONDİTİONİNG 20 Min Emom Odd: 5-4 Thruster (60kg-35kg) Even: 5-4 Muscle-up or 5 Chest-to-bar Pull-up + 10 Handreals Push-up -then- CORE 4 Round 1 Min :Plank Rest:30 Sn
28-01-2016 PERŞEMBE
WEIGHTLIFTING / STRENGTH Every 1:30 Min for 15 Min (10 Round) 1 Power Snatch +1 Squat Snatch+ 1 Overhead Squat (Work up to a heavy ) -then- CONDİTİONİNG 14 Min Emom Odd:12 Kb Goblet Squat (32kg-16kg) Even:12 Ring Row
27-01-2016 ÇARŞAMBA
Two Person Team Wod 100 Back Squat ( 70kg-35kg) 80 Power Clean (70kg-35kg) 60 Barbel Lat.Burpee Cap Time :40 Min
26-01-2016 SALI
CONDİTİONİNG 4 Round Total Cal. 2 Min Max Distance Row Rest:1 Min 2 Min Max Rep Wall Ball (9kg-6kg) Rest :1 Min 2 Min Max Cal Assault Bike Or Watts Bike Rest :1 Min 2 Min Max Push up Rest :1 Min
25-01-2016 PAZARTESİ
STRENGTH 10 Min Emom 3 Front Squat (%70) -then- CONDİTİONİNG 17 Min Amrap 7 Push Press (50kg-35kg ) 14 Pull-Up 21 Double Unders or Barbel Lat.Jump