17-11-2015
STRENGTH Every 2 min for 10 min (5 Round ) 1 Back Squat (Work up to heavy single ) -then- METCON For time Dead Lift (100kg-50kg ) 1-3-5-7-9-11-13 Handreals Push-up 27-25-23-21-19-17-15 Cal Row 27-25-23-21-19-17-15
Details16-22-2015
STRENGTH Every 3:30 min for 21 min (6Round) 5 Weighted Pull-Up 5 Weighted Ring Dips 20 Wall Ball (9kg-6kg) -then- 10 min Emom 8-10 Burpee Box Jumps (24″-20″)
Details15-11-2015 PAZAR
METCON 5 Round For Time 400 M Run 15 Kettlebell Swings (32kg-16kg) 15 Goblet Squat (32kg-16kg)
Details14-11-2015 CUMARTESİ
METCON 1000-800-600-400 M Run 50-40-30-20 Burpees 1000-800-600-400 M Row Cap Time:45 Min
Details13-11-2015 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″)
Details12-11-2015 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
Details11-11-2015 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
Details10-11-2015 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
Details09-11-2015 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″)
Details08 Kasım 2015 Pazar WOD
—————————— 7 Rounds for Time: 10x Deadlift 90kg-50kg 10x Ring Dips 20x Barbell Lateral Jump ——————————
Details