26-12-2015 CUMARTESİ
METCON/EMOM Every 2:30 Min For 25 Min (10 Round) 200 M Run or 200 M Row 10 Box Jumps(24″-20″) 8 Kettlebell Swing (32kg-16kg)
Details25-12-2015 CUMA
WEIGHTLIFTING/EMOM 20 Min Odd:1 Hang Power Clean + 1 Power Clean(1Rm %70-80) Even:1 Hang Squat Clean + 1 Squat Clean(%70-80) -then- METCON 5 Round 1 Min:Max Cal.Row Rest:30 Sn 1 Min:Plank Rest:30 Sn
Details24-12-2015 PERŞEMBE
WEIGHTLIFTING/EMOM 20 Min Odd:1 Hang Power Snatch + 1 Power Snatch(1Rm %70-80) Even:1 Hang Squat Snatch + 1 Squat Snatch(1Rm %70-80) Gymnastics/Emom 10 Min Odd:20 Toes-to-bar Even:50 Double-unders or ladder over the jump
Details23-12-2015 ÇARŞAMBA
Two Person Team Wod Total Reps: 6 Min max reps box jumps(20″) Rest:2 Min 6 Min max cal.row Rest:2 Min 6 Min max reps burpee over the row Rest:2 Min 6 Min:max reps sit-up
Details22-12-2015 SALI
METCON The Ensign 6 Round Total Reps 3 Min Amrap 3 Power Clean(70kg-35kg) 6 Push-Ups 9 Squat Rest:1 Min
Details21-12-2015 PAZARTESİ
WEIGHTLIFTING/EMOM Every 1:30 Min for 15 Min (10 Round) Squat Snatch(Work up the heavy) -then- METCON/EMOM 12 Min Odd:8-10 Push Press(50kg-30kg) Even:8-10 Step Barbel Front Lunge(Sag1/Sol1 50kg-30kg)
Details20-12-2015 PAZAR
CONDİTİONS For Time: 21-18-15-12-9-6 Overhead Squat (40kg-20kg) 42-36-30-24-18-12 Sit-Up
Details19-12-2015 CUMARTESİ
CONDİTİONS Every 2:30 Min For 25 Min(10 Round) 200 M Row Or 200 M Run 10 Box Jumps (24″-20″) 8 Chest-to-bar pull up
Details18-12-2015 CUMA
CONDİTİONS 4 Round Total 75 Double-Unders Or Hurdle Lateral jump then 2 Rounds of: 20 Medball Clean(9kg-6kg) 25 Push-Up
Details17-12-2015 PERŞEMBE
WEIGHTLIFTING / EMOM 10 Min Emom 1 Power Snatch + 1 Hang Squat Snatch + 1 Squat Snatch + 3 Overhead Squat (Snatch %60-70) -then- 10 Min Emom 1 Power Clean + 1 Hang squat Clean + 1 Squat Clean + 3 Front Squat(Pc %60-%70)
Details