7-1-2016 PERŞEMBE
EMOM /METCON 20 Min Emom Odd:2 Power Snatch +2 Squat Snatch ( %70-75) Even :50 Double Unders or Barbel Lat.Jump -then- 4 Round 1 Min Plank Rest : 30 Sn 1 Min Squat Hold Rest: 30 Sn
6-1-2016 ÇARŞAMBA
TWO PERSON TEAM WOD For Time 40 Power Clean ( 60kg -35kg ) 10 Round Cindy ( 5 Pull-up + 10 Push-up + 15 Squat ) 30 Power Clean 8 Round Cindy 20 Power Clean 6 Round Cindy Cap Time : 40 Min
5-1-2016 SALI
İNTERVAL METCON 4 Round each for rep 1 Min Max rep Kettlebell Thrusters ( 16kg-8kg) Rest:30 Sn 1 Min Max rep Box Jumps (20″) Rest:30 Sn 1 Min Max rep Sit-up Rest:30 Sn 1 Min Max rep Double Unders or Single Rest:30 Sn 1 Min Max Burpee Rest:30 Sn 1 Min Max Cal.Assault Bike Rest:30…
4-1-2016 PAZARTESİ
METCON 10 Min Amrap 5 Power Snatches (50kg-25kg) 10 Toes-to-Bar Rest:3 Min 10 Min Amrap 5 Push Press (50kg-25kg) 10 Front Squat ( 50kg -25kg)
03-01-2016 PAZAR
METCON 25 Min Amrap 30 Kb Swing (24kg-16kg) 30 Kb Front Lunge (24kg-16kg)
02-01-2016 CUMARTESİ
METCON /EMOM 30 Min 1.Min:5-7 Thrusters (60kg-35kg) 2.Min:12-15 Chest-to-bar pull-up 3.Min:Rest
31-12-2015 PERŞEMBE
METCON /EMOM Every 4 Min For 28 Min (7 Round) 5 Power Snatch (60kg-30kg) 10 Overhead Squat (60kg-30kg) 15 Toes-to-bar
30-12-2015 ÇARŞAMBA
Two Person Team Wod For time 2000 M Row 100 Burpees 1500 M Row 80 Burpees 1000 M Row 60 Burpees 500 M Row 30 Burpees Cap Time :40 Min
29-12-2015 SALI
WEİGHTLİFTİNG /EMOM 10 MİN 2 Squat Clean(1RM %80) -then- METCON 4 Round For time 40 Cal.Row 40 Air Squat 40 Abmat Sit-Up Cap Time :30 Min
28-12-2015 PAZARTESİ
WEIGHTLIFTING / EMOM 10 Min 2 Power Snatches(1Rm%80) -then- METCON 10 Round for time 15 Dead Lift (60kg -35kg) 15 Push-Ups Cap Time:30 Min