9-3-2016 ÇARŞAMBA
Two Person Team Wod 20 Min Amrap 5 Shoulder to Overhead(50kg–35kg) 10 Deadlift(50kg-35kg) 15 Box jumps(24″-20″)
8-3-2016 SALI
WEIGTHLIFTING / METCON 20 Min Emom Odd:1 Hang Power Snatch+1 Power Snatch(%75-80) Even:1 Hang Squat Snatch+1 Squat Snatch(%75-80) -then- CORE 10 Min Emom 15 -10 V- Sıt-up
7-3-2016 PAZARTESİ
CONDİTİONS For Time: 21-18-15-12-9-6-3 Thrusters (42,5 kg-35kg) Bar Facing Burpees
6-3-2016 PAZAR
CONDİTİONS For Time : 42-30-18 Kb Swing (24kg-16kg) 84-60-36 Cal Row
5-3-2016 CUMARTESİ
CONDİTİONS For Time : 100 Double- Unders or 150 Singles Jump Rope 5 Round Cindy (5 Pull -Up +10 Push -Up+15 Squat ) 80 Double- Unders or 130 Singles jump Rope 4 Round Cindy 60 Double- Unders or 110 Singles Jump Rope 3 Round Cindy 40 Double-Unders or 90 Singles Jump Rope 2 Round Cindy…
4-3-2016 CUMA
METCON WEİGHT 5 Min Emom 5 Power Snatch (%65 Snatch ) Rest:2 Min 5 Min Emom 5 Overhead Squat (%65 Snatch ) Rest :2 Min 5 Min Emom 5 Squat Snatch (%65 Snatch ) -then- GYMNASTİC Every 1:30 Min for 7:30 Min (5R) 15-12 Dips
3-3-2016 PERŞEMBE
CONDİTİONS 10 Min Emom 15-12 Cal Row Rest:5 Min 10 Min Emom 5-7 Thrusters (42,5kg-25kg)
2-3-2016 ÇARŞAMBA
Two Person Team 5 Round Total Round 5 Min Amrap 15 Box Jumps (24″-20″) 12 Wall Ball (9kg-6kg) 8 Burpee Rest :2 Min
1-3-2016 SALI
STRENGTH Every 1:45 Min for 8:45 Min(6R) 5 Push Jerks( Work up to a heavy) -then- BARBELL CONDİTİONS For Time: 50 Power Cleans(70kg-35kg)
29-2-2016 PAZARTESİ
WEİGHTLİFT 12 Min Emom 1 Squat Snatch 1-2-3.Min:75% 4-5-6.Min:80% 7-8-9.Min:85% 10.Min:90% 11-12.Min:85% -then- STRENGTH Every 2 Min for 10 Min(5R) 10 Back Squat(%60-65)