Aylar: Nisan 2016

Strength 4×4 Deadlift @ 1 RM %80 2×2 Deadlift @ 1 RM %90 Wod 10-9-8-7-6-5-4-3-2-1 Burpee over the bar Power Snatch (Rx:43/30) (Scl:30/20) (Scl2:20/15) and (non stop) 5 Round for Time 20 Double Under 10 SDHP (Rx:43/30) (Scl:30/20) (Scl2:20/15)

Strength 5×5 Shoulder Press @ %85 Wod (for Time) 21-15-9 Power Clean (50/35) Pull-Up Push Press (50/35) T2B Every 2 minute 6 Thrusters

Wod 6 Round EMOM (29 Min.) Min. : 10 Deadlift (85/55 KG) Min. : 12 Dumbell Snatch (L-R=2) (45/35 LBS) Min. : 14 Pistol (L-R=2) Min. : 16 Box Jump Min. : Rest

Team Wod 5 Round for Time 30 KB Swing (I go, You go 15-15) – Partner hanged wait at the bar 30 HRPU (I go, You go 15-15) – Partner wait at KB Goblet Squat 30 Wallball – With partner

Strength 4×6 Shoulder Press @ %80 2×2 Shoulder Press @ %90 Wod 21-18-15-12-9-6-3 Hang Power Clean 3-6-9-12-15-18-21 T2B and 21-18-15-12-9-6-3 Push Press 3-6-9-12-15-18-21 Weighted Sit-up

Wod (for Time) 60 KB Swing 20 Box Jump 50 KB Overhead Lunge (L-R:2) 30 Box Dips 40 KB Snatch (L-R:2) 40 Box HPSU 30 KB Russian Twist 50 Box Step (Push-up Position) 20 KB Sit-up 60 sec. Box L-Sit Hold Every min. Air Squat @ The number of minutes

Team Wod 70 Wallball 60 Pull-up 50 Wallball 40 C2B 30 Wallball 20 Bar MU Every 2 min 10 ball facing burpee (cross side)

SURPRISE :) FUNNY FRIDAY WOD HAPPY HOUR

Strength 5×2 Back Squat @ 1 RM %90 (in 15 min.) WOD (17 min. Time Cap) 5 Round for Time 10 Power Snatch (43/30) 15 Air Squat 10 Push Press (43/30) 15 Air Squat 10 OHL (43/30) 15 Air Squat if time capped; as many thrusters as incomplete reps

Strength 5×5 Push Press @ 1 RM %80 WOD (24 min. Time Cap) Cach in 50 Double Unders 2-4-6-8-10-12-14-16-18-20 Deadlift 60/40 Wallball 9/7 every 2 min. 15 double unders then a many burpee over the ball as incomplete reps