31-3-2016 PERŞEMBE
WEİGHTLİFTİNG 10 Min Emom 3 Squat Snatch+ 1 Overhead Squat(%65%70) -then- WEİGHTLİFTİNG 10 Min Emom 3 Power Clean + 1 jerk (%65-70) -then- CORE 5 Round 1:15 Min:Plank 40 Sn:Rest
DetailsWEİGHTLİFTİNG 10 Min Emom 3 Squat Snatch+ 1 Overhead Squat(%65%70) -then- WEİGHTLİFTİNG 10 Min Emom 3 Power Clean + 1 jerk (%65-70) -then- CORE 5 Round 1:15 Min:Plank 40 Sn:Rest
DetailsTwo Person Team 50-40-30-20-10 Row Cal. 5-4-3-2-1 Tur Kb Farmers Carry (32kg-16kg) 5-4-3-2-1 Tur Walking Lunge Cap Time :40 Min
DetailsWEİGHTLİFTİNG/METCON 10 Min Emom 1 Squat Clean+ 2 Thruster(Clean%65-%70) -then- GYMNASTİC 10 Min Emom Odd: 15-12 Chest 2 Bar Pull-Up Even:15-12 Burpees
DetailsWEIGHTLIFTING Every 1:30 Min For 15 Min(10R) 1 Snatch((Work up to heavy) -then- GYMNASTİC 12 Min Emom Odd: 5-7 Hand Stand Push Up or15-20 Hand Reals Push-Up Even: 20-15 Jump Squat
DetailsSTRENGTH/METCON 10 Min Emom 2 Back Squat(%75) -then- CONDİTİONS 21 Min Emom 1.Min: 50 Double Under Or 40 Mountain Clımber 2.Min:20-25 Wall Ball(9kg-6kg) 3.Min:Rest
DetailsWEİGTHLİFT/METCON 10 Min Emom 4 Clean & Jerks (%70) -then- STRENGTH 14 Min Emom Odd: 6 Bench Press(%65-70) Even:8 Barbel Curl(30kg-15kg)
DetailsCONDİTİONS Two Person Team Wod For Time: 1,600 M Row 1,200 M Row 800 M Row 400 M Row 800 M Row 1,200 M Row 1,600 M Row Cap time:35 Min
DetailsWEİGHTLİFT/MET-CON 16 Min Emom Squat Snatch 1.4.Min: 2 Rep at 75% 5.8.Min: 1 Rep at 85% 9.12.Min:1 Rep at 90% 13.16.Min: 2 Rep at 80% -then- CORE 10 Min Emom Odd:15-12 Toes-to-bar Even:15-12 V-Sit-Up
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