29-1-2023 PAZAR
MetCon 6 Round 20 Wall-Ball(9Kg-6Kg) 15 DeadLift(85Kg) 10 Pull-Ups
MetCon 6 Round 20 Wall-Ball(9Kg-6Kg) 15 DeadLift(85Kg) 10 Pull-Ups
MetCon 32 Min Emom (8R) 1.Min:12-10 Cal Assault Bike 2.Min:75 Double-Unders 3.Min: Plank 4.Min:Rest
Oly. Every 1:30 Min 10:30 Min(7R) 1 Hang Squat Clean +1 Squat Clean+ 2 Front Squat -Then- MetCon 24-21-18-15-12-9-6-3 Burpee Kb Swing(24Kg-16Kg) Toes-To-Bar Cap Time:25 Min
MetCon Two Person Team 35 Min Amrap 500 M Row 20 Box Jump Over(24”-20”) 30 Wall-Ball(9Kg-6Kg)
Multi-Strength Every 2 Min For 12 Min(6R) 5 Back Squat(%75) 12 Alternatif Dumbell Chest Press(R1-L2) -Then- Every 4 Min For 20 Min (5R) 10 Singel Arm Dumbell Row(R) 10 Single Arm Dumbell Row(L) 10 Single Dumbell Bulgarian Split Squat(R) 10 Single Dumbell Bulgarian Split Squat(L) 10 Supinated Grip Strict Chin-Up
Metcon Two Person Team 100 Senkronize DeadLift(110Kg-90Kg) 100 Senkronıze Barbel Facing Burpee 100 Senkronize Dumbell Thruster Cap Time:35 Min
Oly. Every 1:30 Min 10:30 Min(7R) 1 Hang Squat Snatch+1 Squat Snatch+ 2 Overhead Squat -Then- Strength Every 1:45 Min For 10:30 Min(6R) 5 Font Squat(%75) -Then- Gymnastic Strength Every 3:30 17:30 Min For(5R) 5 Rounds 10/12 Ring Body Saw 30 Sec:HandStand Hold 30 Sec:Hollow Hold 10/12 Ring Push Ups
MetCon 5 Round For Time 15 Medball Clean(9Kg-6Kg) 8 Single Arm Dumbell Clean&Jerk(R) 10 Single Leg Dumbell Reverse Lunge(R) 8 Single Arm Dumbell Clean&Jerk(L) 10 Single Leg Dumbell Reverse Lunge(L) 15 İnverted Ring Row
Metcon 6 Round Total Reps 1 Min:Max Assault Bike 1 Min:Rest 1 Min:Max Effort Kb Swing(24Kg-16Kg) 1 Min:Rest 1 Min: Max Effort Burpee 1 Min:Rest
MetCon Two Person Team 4000 M Row 100 Burpee Box Jump Over(24”20”) Cap Time:35 Min