100 REP challenge

 warm up as usual :

technique DEAD LIFT


100 reps BW

every time you need rest and stop there is penalty :


20 box jumps
20 Push ups
20 Knees to elbows

Block 1

3 rounds for time of:

5 Snatch @40kg
5 Mu

Block 2:

 7 rounds  for time of:
5 Thrusters @45kg
10 DU

NEW VIDEO

CODE

warm up

technique HSPU : Handstand Push Up

WOD CODE:

15min AMRAP of:


3 HSPU
6 Pull Ups
9 DL ( 80/60kg or BW)

RUN

 AM:

5km 


PM:

21-15 -9

Box Jumps
Power Cleans


21-15-9

20DU
Snatches

21-15-9

Swings
Pull Ups

Amanda and the Others

AMANDA the Bitch:

9-7 -5

MU

Squat Snatch @ 40kg

15min rest

21-15-9

DL @92kg

Box Jumps

15min Rest

100 pull ups

100 KB swings @16kg

100 DU

100 OHS @30kg

18.05.2011

warm up

Dead Lift Technique

WOD:

5 Rounds for time of:

12 DL
9  Cleans
6 Jerk

Barbel Complex

Warm up

Back squat @80% 4x4

Military press @905 4x3

Barbel Complex

10 Rounds

1 Overhead Squat
1 back squat
1 OH walk  10 m

Fran like a FRAN

Warm up

Thruster Day!

21-15-9 for time of:

Thrusters
Pull Ups

GRACE

 Warm Up

Mobilty exercises

Technique :  Power clean

 WOD GRACE:
 

30 reps of  Clean & Jerk for time 

Turttle WOD

 Warm Up

7min amrap

5 Burpees

10 SDLHP

5 rounds for time of :

3 MU

6 box jumps

9 HSPU

12 TTB

15 Sit Ups @24kg Above head

21 DU

Amrap 12min : EFC #7 ( second Attempt)

30 DU

15 Wall Balls

 Marianna :9 rounds + 30 DU + 8 Wall Balls
Georgia : 6 rounds
Vasilis: 7 rounds + 30 DU

  

WOD THOR ( by Palermo)

 Warm Up

12min Amrap
30 DU
15 Wall Balls

 Score :
Marianna:8 rounds + 20 DU + 10 Wall Balls
Georgia: 5 Rounds + 27 DU

Thor:

 3 rounds For time of :

10 Hang Cleans @40/30kg
10 OHS @40/30kg
5 TGU  @24/16kg Kb
5 Snatches @40/30kg
5 Back Squats @40/30kg
10 TGU @24kg/16kg

Score :
Marianna : 15'12''
Georgia : 26'

Little WOD

10 rounds for time of

5 Power Snatches

10 Clap Push Ups

15 Wall Balls

Run Baby Run

 Warm up

Technique Snatches


WOD

15min Amrap

5 Snatches
10 Agility Run

Elite Fitness Challenge WOD # 6

 10-1 Reps For time of:

Thrusters @ 35kg / 25kg

Burpees

Knees to elbows/ TTB