30-3-2016 ÇARŞAMBA
Two Person Team 50-40-30-20-10 Row Cal. 5-4-3-2-1 Tur Kb Farmers Carry (32kg-16kg) 5-4-3-2-1 Tur Walking Lunge Cap Time :40 Min
29-3-2016 SALI
WEİGHTLİFTİNG/METCON 10 Min Emom 1 Squat Clean+ 2 Thruster(Clean%65-%70) -then- GYMNASTİC 10 Min Emom Odd: 15-12 Chest 2 Bar Pull-Up Even:15-12 Burpees
28-3-2016 PAZARTESİ
WEIGHTLIFTING Every 1:30 Min For 15 Min(10R) 1 Snatch((Work up to heavy) -then- GYMNASTİC 12 Min Emom Odd: 5-7 Hand Stand Push Up or15-20 Hand Reals Push-Up Even: 20-15 Jump Squat
27-03-2016 PAZAR
CONDİTİONS 5 Round for time: 400 M Row 21 Deadlift(80kg-30kg)
26-03-2016 CUMARTESİ
CONDİTİONS “1776” 4 Round for time: 17 Burpee Pull-Ups 76 Squats
25-03-2016 CUMA
STRENGTH/METCON 10 Min Emom 2 Back Squat(%75) -then- CONDİTİONS 21 Min Emom 1.Min: 50 Double Under Or 40 Mountain Clımber 2.Min:20-25 Wall Ball(9kg-6kg) 3.Min:Rest
24-03-2016 PERŞEMBE
WEİGTHLİFT/METCON 10 Min Emom 4 Clean & Jerks (%70) -then- STRENGTH 14 Min Emom Odd: 6 Bench Press(%65-70) Even:8 Barbel Curl(30kg-15kg)
23-03-2016 ÇARŞAMBA
CONDİTİONS Two Person Team Wod For Time: 1,600 M Row 1,200 M Row 800 M Row 400 M Row 800 M Row 1,200 M Row 1,600 M Row Cap time:35 Min
22-03-2016 SALI
WEİGHTLİFT/MET-CON 16 Min Emom Squat Snatch 1.4.Min: 2 Rep at 75% 5.8.Min: 1 Rep at 85% 9.12.Min:1 Rep at 90% 13.16.Min: 2 Rep at 80% -then- CORE 10 Min Emom Odd:15-12 Toes-to-bar Even:15-12 V-Sit-Up
21-03-2016 PAZARTESİ
STRENGTH/METCON 10 Min Emom 2 Front Squat(%75) -then – CONDİTİONS 20 Min Amrap 9 Push Press(50kg-25kg) 15 Pull-Up 30 Squat