About blackboardsc

This author has not yet filled in any details.
So far has created 73 blog entries.

30.10.2014

Warm-Up: 1000 m. Row

Strength: Push Press 5 X 5

WOD:

3 Rounds For Time:

21 Wall Ball Shots

14 Handstandpush-ups

7 Deadlifts

By |November 5th, 2014|0 Comments

29 Ekim 2014

29 Ekim Cumhuriyet Bayramımız kutlu olsun!

 

Closed for national holiday. / Resmi Bayram nedeniyle kapalıyız.

By |November 5th, 2014|0 Comments

28.10.2014

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Bench Press

Weighted Pull-Ups

Rest 5 min. 

3000 m. Row

By |November 5th, 2014|0 Comments

27.10.2014

For Time:

Buy In: 500 m. Row

5 Rounds

3 Deadlift

3 Power Clean

3 Push Jerk

30 sec. rest between rounds

Cash Out: 500 m. Row

By |November 5th, 2014|0 Comments

24.10.2014

WOD: Dirty Thirty

For Time:

30 Box Jumps

30 Jumping Pull-Ups

30 Kettlebell Swings

30 Walking Lunges

30 Knees to Chests

30 Push Presses

30 Back Extensions

30 Wall Ball Shots

30 Burpees

30 Double Unders

 

By |November 5th, 2014|0 Comments

23.10.2014

WOD For Time:

10 Rounds

10 KettleBell Swing

10 Burpees

By |November 5th, 2014|0 Comments

22.10.2014

Strength / Warm-Up: 12 min. EMOM

Odd min. 5 Back Squats | Even min. 10 Box Jumps

WOD: For Time

Buy-In 30 Push-Ups

5 Rounds

9 Chest to Bar Pull-Ups / Pull-Ups

6 Power Cleans

3 Lateral Bar Burpees

Cash-Out 500 m. Row

Rest 3 min.

100 AbMat Sit-Ups

 

 

By |October 22nd, 2014|0 Comments

21.10.2014

Warm-Up: 

1000 m. Row

35 GHD Sit-Ups

1000 m. SkiErg

35 GHD Back Ext.

WOD:

3 Rounds 4 min. AMRAP

15 Push Presses

10 Sumo Deadlift High Pulls

5 Burpees

2 min. Rest between Rounds

Rest 5 min. 

8 Rounds

8 Jack Knife

8 Superman

By |October 22nd, 2014|0 Comments

20.10.2014

Warm-Up: 10 min. AMRAP CINDY

5 Pull-Ups

10 Push-Ups

15 Air-Squats

WOD: 

5 Rounds

3 min. EMOM

12 Hang Clean

12 Front Squats

By |October 22nd, 2014|0 Comments

17.10.2014

Strength: Deadlift 5 X 5

WOD:

3 Rounds

2 min. Front Squats (Max. Rep.)

2 min. Push-Ups (Max. Rep.)

Rest 3 min.

3 Rounds

2 min. GHD Sit-Ups (Max. Rep.)

2 min. Box Jumps (Max. Rep.)

Rest 3 min.

3 Rounds

2 min. Toes to Bar

2 min. Handstand Push-Ups

By |October 22nd, 2014|0 Comments