Windy Wod

20 km Biking under the rain : 45min 12sec

20 km Biking  against the wind : 54min 09sec


WOD:  100 Thrusters
            50 burpees

WOD Vatopedi

WOD A: 1km Swim

WOD B:  3 Rounds For Time Of:

               200 m run uphill -downhill

               15 swings
       
               10 push ups
         
               10 walking lunges OH carry 15kg SandBag ( 5 Each Leg )



Training Place : Vatopedi's House
       
    Marianna: 12.20
            Irene: 17.34

AMRAP - something like Cope

WOD A:  1 km  swim

WOD B:   10 min Amrap:


10 power snatch ( 15kg sandbag)

100 m run uphill -downhill

10 burpees

Total: 5 rounds - 1 more  half round except 10 burpees

Cycling

30km Cycling early in the morning at 7 am!! Time: 1 hour 37 min

1km Swim

As Many Rounds As Possible:

10 burpees
10 pull ups
10 sit ups

Marianna: 14 rounds
Jimmys 10 rounds

15 min jump rope as many DU as possible

Wod Sea View

A. 30km Cycling : 1 hour 25 min

B. 1km swim 

C. 50 Push ups with Sandbag on Back  15kg : 1.11''

WOD - Seasick

warm up : 1 MILE SWIM



Technique: DU

Morning  WOD:

Seasick: 3 rounds for time of

200m swim
15 push ups
10 walking lunges

Evening WOD on Jimmy's Place:

3 rounds of :

100 kicks on the  punching bag
50 sit ups
50 waves with the rope
20 dead lifts
15 dips on paralletes
15  burpees

Guest Star Jimmys

WOD - B.M M.T.

WARM UP:
25 sit ups 25 back extensions
25 squats 25 lunges
25 pull ups 25 push ups
25 swings 10kg 25 dead lifts  15kg sandbag

WOD B.M.M.T:

5 rounds for time of:
15 box jump burpees
10 deadlifts 25kg sandbag
 5 pull  ups


Marianna: 13.23
Konstantinos: 18.34

WOD Xtreme

Warm up: 20 sit ups 20 push ups 20 squats 20 back extensions 20 lunges (10 each leg) 5 handstand push ups 10 sprints uphill - downhill 20 knees to elbows

10min technique of DU


A) Xtreme:

3rounds for time:

50 push ups
50 sit ups
50 squats

B) For time:
100 Thrusters 15kg Sandbag

Wod - Goldkeeper

warm up:  50 air squats 50 sit ups 50 push ups 50 back extensions 50 sit ups 50 bench jumps

5 x2 min jump rope
1 min rest



Technique: DU

GoldKeeper:

7 rounds for time:
10 reps one legged squats, alternating
12 dips
15 push ups

WOD of Pool

WOD 1:
Body-weight Fran:

21-15-9 reps of:

Pull Ups
Burpees

Wod 2:

Repeat 15 min of:

20secs of pull ups

20secs of sit ups

20secs of squats

WOD Happy Name Day

warm up:  Bjj warm up


Name Day:
for time:
100 Air squats
9 Handstands Push Ups
200 Air squats
15 Handstands Push Ups
300 Aits Squats
21 Handstands Push Ups

Wod Of Dark

Ten Rounds For Time:


12 Burpees
12 Pull ups

We are on a break for a few days.. "HOLIDAYS"

if you want to practice..work technique of Double Unders!!!

25 September 2010 - Fit As F*ck Challenge

WOD - Samba

As many Rounds as Possible in 20 minutes:

Run 400m
Max rep pull up
Note number of pull ups  each round!
 


400 sit ups 100 squats 2 Rounds

wod - Crab

warm up: run 7 min downhill - Uphill, stairs , 30 squats, 30 push ups,20 sit ups, 10 back extensions,5 pull ups

Teqnique: Pistols - 50 (25+25 each leg)

Crabs:
50 squats
50pull ups
50steps walking lunges
50 Knees to elbows
5 Handstand push ups
50 sit ups
5 Handstand Push ups
50 squats
50 Pull Ups

WOD Run

5Km  Run Again.... Uphill/Downhill

25.32'' na t afisw??

WOD Grace

30 reps of 30 Clean AND Jerk 40kg/95lb

time: 8.27'' :@:@:@:@:@:@

Playing with Push Ups

Warm up :  2km run/ 20 sit ups/20 push ups/20 pull ups/20 squat/20 back extensions/10 lunges/5 burpees



WOD: Playing with Push ups

100m Run /100 m run Uphill/Downhill(4 times)
20 push ups
5burpees
15 Clap Push ups
5 burpees
10 Chest - slap push ups
5 burpees
5 fingertip push ups
100m Run/100m run Uphill/Downhill (4times)
15 push ups
5 Burpees
10 Clap Push ups
5 Burpees
10 Chest -Slap Push ups
5 Burpees
5 Fingertip Push Ups
100m Run/100m Run Uphill/Downhill(4 times)

Sleep Or Die...

Rest Weekend

 

Beach Party Time :D