24-2-2016 ÇARŞAMBA
Two Person Team 5 Round Total Reps 1 Min:Wall Ball (9kg-6kg) 1 Min:Sumo Dead Lift High Pull (35kg-20kg) 1 Min:Box Jumps(20″) 1 Min:Push Press (35kg-20kg) 1 Min:Cal Row Rest :1 Min
23-2-2016 SALI
STRENGTH Every 1:30 Min for 9 Min (6R) 5 Dead Lift (%70-%75) CONDİTİONS 21 Min Emom 1.Min:175 M-250 M Row 2.Min:12-10 Dips 3.Min:20 Sit-Up
22-2-2016 PAZARTESİ
CONDİTİONS Every 3 Min For 24 Min (8R) 10 Front Squat no rack ( 60kg -30kg) 15 Pull-Up
21-2-2016 PAZAR
CONDİTİONS For Time : 21-15-9-15-21 Kb Swing (32kg-16kg) Wall Ball (9kg-6kg)
20-2-2016 CUMA
CONDİTİONS Every 3 Min for 30 Min(10R) 300 M Row 30 Double-Unders or Hurdle Lateral Jump -then- CORE 5 Round 1 Min: Plank 1Min: Rest
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