Σάββατο, 28 Αυγούστου 2010

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

Πέμπτη, 26 Αυγούστου 2010

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

Τρίτη, 24 Αυγούστου 2010

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

Δευτέρα, 23 Αυγούστου 2010

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

Κυριακή, 22 Αυγούστου 2010

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

Παρασκευή, 20 Αυγούστου 2010

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

Πέμπτη, 5 Αυγούστου 2010

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

Δευτέρα, 2 Αυγούστου 2010

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...