13-11-2015 CUMA
WEIGHTLIFTING Every 1:30 Min For 12 Min (8 Round) 1 Power Clean &Jerks+1 Squat Clean Jerks (%80) -then- METCON 3 Round For Time 5 Muscle-ups Or 5 C2Bar Pull-Up/Ring Dips 10 Squat Clean (60kg -35kg) 20 Box Jumps (24″-20″)
12-11-2015 PERŞEMBE
WEIGTHLIFTING 10 MIN EMOM 1 Hang Squat Snatch (%80) -then- STRENGTH Every 1:30 Min For 7:30 Min (5 Round ) 2 Overhead Squat (%80) -then- METCON 2 Round For Time 500 M Row 50 Push-Ups
11-11-2015 ÇARŞAMBA
Two Person Team Wod 5 Round 800 M Run 50 Step Overhead Plate Walking Lunge(20kg-10kg) 50 Wall-Ball (9kg-6kg) Cap Time:40 Min
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 ——————————