Τρίτη, 30 Νοεμβρίου 2010

Guts

Warm up 10 min of dynamic exercises

Stretching 5 min

Technique : DU Double unders 15 min


WORKOUT SPECIAL couplet GUTS:
wod 1:
3 rounds for time:

9 Push press

7 Knees to elbows

6 Heavy back squats

WOD 2:

3 rounds for time:

15  pull ups

10 ring dips

100m  sandbag @15kg  Run

Τρίτη, 16 Νοεμβρίου 2010

Shoulder Killer

Warm Up 15 min


WOD::

20 Push Ups ( diamond Grips)
1 Push Press

18 Push ups
2 Push Press

16 Push Ups
4 Push Press

14 Push Ups
6 Push Press

12 Push Ups
8 Push Press

10 Push Ups
10 Push Press

8 Push Ups
12 Push Press

6 Push Ups
14 Push Press

4 Push Ups
16 Push Press

2 Push Ups
18 Push Press

1 Push Up
20 Push Press

Παρασκευή, 5 Νοεμβρίου 2010

Friendly - Workout

Warm up : 5min

bear crawl 20 m

duck walk 20 m

back crab walk 10 m -10 reps sit ups
front crab walk  10 m - 10 reps sit ups
Side crab walk  10 m - 10 reps sit ups
Side crab walk 10 m - 10 reps sit ups

30 box jumps

20'' skipping
10''rest

WOD :

10-8-6-4-2

Strict HSPU
Burpee Box Jump
Tire Flips
Supine Ring Pull Ups

Τρίτη, 2 Νοεμβρίου 2010