10-11-2015 SALI
STRENGTH 10 MIN EMOM 2 Front Squat (%85) -then- METCON 7 Round for time 7 Power Clean (42,5kg-25kg) 7 Thruster (42,5kg-25kg) 7 Bar-Facing Burpees
09-11-2015 PAZARTESİ
STRENGTH 10 Min EMOM 2 Back Squat (%85) -then- METCON “JENNİFER” 26 MIN AMRAP 10 Pull-Up 15 Kettlebell Swings (24kg-16kg) 20 Box Jumps (24″-20″)
08 Kasım 2015 Pazar WOD
—————————— 7 Rounds for Time: 10x Deadlift 90kg-50kg 10x Ring Dips 20x Barbell Lateral Jump ——————————
07 Kasım 2015 Cumartesi WOD
—————————— 3 Rounds For Time: 1000m Row 200x Double Unders / 300x Singles 1000m Run ——————————
06 Kasım 2015 Cuma WOD
—————————— 12min EMOM Odd: 5x Power Clean 70kg-35kg Even: 3x Push Press 70kg-35kg —————————— 5min. AMRAP 5x Front Squats 60kg-30kg 3x Handstand Push-ups / L-seat DB Press 17.5kg-12.5kg 5min. REST 5min. AMRAP 5x Back Squats 60kg-30kg 5x C2B Pull-ups ——————————
05 Kasım 2015 Perşembe WOD
—————————— 19min EMOM 1-5min. 2x Power Snatch @ %80 of Snatch 6-7min. Rest 8-12min. 2x Overhead Squat @ %80 of Snatch 13-14min. Rest 14-19min. 2x Squat Snatch @ %80 of Snatch —————————— Not for time: 50x Toes to Bar 50x Back Extension 50x Weighted Sit-ups 10kg-5kg ——————————
04 Kasım 2015 Çarşamba WOD
—————————— 3 Person Team WOD 40min. AMRAP 800m Medball Run 9kg-6kg 75x Wallball 9kg-6kg 75x Sumo Deadlift High Pull 40kg-30kg 150x Air Squats 1500m Row ——————————
03 Kasım 2015 Salı WOD
—————————— Every 1:30min. for 12min. Round 3x Squat Clean @ %75 Round 2x Squat Clean @ %80 Round 1x Squat Clean @ %85 Round 1x Squat Clean @ %90 Round 1x Squat Clean @ %95 Round 1x Squat Clean @ %100 Round 1x Squat Clean @ %100 Round 1x Squat Clean @ %100 —————————— Every…
02 Kasım 2015 Pazartesi WOD
—————————— Every 1:30min. for 12min. Round 3x Squat Snatch @ %75 Round 2x Squat Snatch @ %80 Round 1x Squat Snatch @ %85 Round 1x Squat Snatch @ %90 Round 1x Squat Snatch @ %95 Round 1x Squat Snatch @ %100 Round 1x Squat Snatch @ %100 Round 1x Squat Snatch @ %100 —————————— 15min.…
01 Kasım 2015 Pazar WOD
—————————— Every 3min. for 30min: 250m Row 10x Burpee over Row ——————————