19-2-2016 CUMA
WEİGHT / CONDİTİONS 10 Min Emom 3 Squat Clean (%70-75) -then- STRENGTH Every 2 Min for 12 Min (6R) 5 Bench Press(%75) -then- GYMNASTİC 6 Min Emom 15-12 Toes-to-bar
18-2-2016 PERŞEMBE
CONDİTİONS Every 2 Min for 12 Min (6R ) 5 Muscle-ups Or 5 C2Bar Pull-Up +10 Push – Up 15-12 Medball Clean (9kg-6kg) -then- 17 Min Amrap 150 M Kb Farmers Walk (32kg-16kg) 30 Sit-Up
17-2-2016 ÇARŞAMBA
Two Person Team Wod Cap Time :35 Min 100 Shoulder Thé Overhead (40kg-25kg) 100 Front Squat (40kg-25kg) 100 Ring Row
16-2-2016 SALI
WEİGHT/CONDİTİONS Every 1:15 Min for 10 Min (8R) 1 Snatch ( %80) -then- CONDİTİONS 5 Round for reps of: 1 Min Max Deadlifts (85kg-40kg) 1Min Max Burpees Barbel Lat.Jump 1 Min :Rest
15-2-2016 PAZARTESİ
STRENGTH Every 1:30 Min for 9 Min (6R) 5 Back Squat (%75) -then- CONDİTİONS 15 Min Amrap 250 M Row 15 Handreals Push-Up
14-2-2016 PAZAR
CONDİTİONS 6 Round For Time 15 Russian Kettlebell Swing ( 32kg -16kg ) 15 Push-Ups 15 Russian Kettlebell Swing ( 32kg -16kg ) 30 Double Unders or 30 Hurde lateral Jump
13-2-2016 CUMARTESİ
CONDİTİONS 5 K Row Every 2 Min 10 Burpees
12-2-2016 CUMA
WEİGTH/CONDİTİONS 10 MİN EMOM 3 Clean &Jerks (%75) -then- STRENGTH Every 2 Min for 10 Min 2 Front Squat (%85) -then- Every 1:15 Min For 6:15 Min (5R) 20-15 Ring Row
11-2-2016 PERŞEMBE
WEIGTH LİFT Every 1:30 Min For 13:30 Min (9R) 1 Squat Snatch 1.Round: (%75) 2.Round:(%80) 3.Round:(%85) 4.Round:(%90) 5.Round:(%95) 6.Round:(%90) 7.Round:(%85) 8.Round:(%80) 9.Round:(%75) -then- CONDİTİONS WİLMOT 6 Round For Time 50 Air Squat 25 Ring Dips Cap Time :20 Min
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″)