9-1-2016 CUMARTESİ
METCON 4 Round For Time 1000 M Row 25 Ring Dips
8-1-2016 CUMA
METCON/EMOM Every 1:30 Min for 35:30 Min (24 Round) 1-1:30 Min: 5 Squat Clean (%70-75 ) 2-1:30 Min :12 Strict Pull-up or Kipping Pull-Up 3-1:30 Min:12 Barbel Burpee Lateral Jump
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