Παρασκευή, 30 Σεπτεμβρίου 2011

Saturday 1/10/2011

 Warm Up

Annie

50/40/30/20/10
Double Unders /sit ups



TEAM WOD: (3 athletes in a team )

3 rounds for time of :

Each athlete must complete one round!

  • 21 kettlebell swings 24/16 kg.
  • 15 chest to bar pull-ups
  • 9 overhead squats with 1 kettlebell 16/12 kg.
  • 21 deadlift 70/50 kg.
  • 15 handstand push-ups
  • 9 burpee pull-ups
  • Overhead walking lunges with Kettlebell 

Τρίτη, 20 Σεπτεμβρίου 2011

Power of 3

Warm Up

Technique Thruster

WOD 1 :

7 min Amrap of:

10 kb Snatches ( 5 each hand)
5 Burpees

3 min rest

7 min Amrap of :

10 DL BW
5 Pull Ups

3 min Rest

7 min Amrap of:

10 Thrusters
5 TTB

3 min Rest


Enjoy Fellows :)

Κυριακή, 18 Σεπτεμβρίου 2011

Τετάρτη, 14 Σεπτεμβρίου 2011

Δευτέρα, 12 Σεπτεμβρίου 2011

new feed

Warm Up

Technique

Snatch and Power Snatch


WOD 1:

3 rounds for time of:

5 Kb Snatches ( each hand)
10 Burpees
15 TTB
20 Pistols ( 10 each leg)
30 DU


WOD 2

3 rounds for time oF:

5 HSPU
10 Pull Ups ( strict)
15 TTB
20 Wall Balls
30 DU

PRO

Warm Up

Technique:  Power Clean

Strength:

Back Squat
Military Press

WOD

 4 rounds for time of :

5 Thrusters
5 Burpees with lateral Jump
5 Box Jumps ( 32'' Box)
5 Weighted Pull Ups ( 5kg Vest)
50m sandbag Run ( 25kg)
100m Sprint
50 sandbag run ( 25kg)

Παρασκευή, 9 Σεπτεμβρίου 2011

Τετάρτη, 7 Σεπτεμβρίου 2011

Warm Up

Technique :

Kipping Pull Up
Muscle Up Progression
Skin the cat

WOD 1:

1min Hollow rock
10secs rest
1min Bear crawl
10 secs rest
1 min Ring Support
10 secs rest
1min pistols ( any leg)
10 secs rest
1 min Skin the cat
10secs rest



WOD 2

21 Thrusters
9 DL
15Thrusters
7 HPSU
9 Thrusters
5 Clean


Δευτέρα, 5 Σεπτεμβρίου 2011

Finale

Warm Up

Techniques

Dead Lift + Power Snatch

WOD final of Fit as F*ck
2 rounds oF:
21 Swings 24/16kg
15C2B
9 OHS 1KB 24/16kg
21DL 100/70kg
15HSPU
9Pull Ups Burpees

After second round they will do 25m Lunges OH KB 24kg/16kg

Warm up

100 DU
30 Push Ups
20 Pull Ups
10 Burpees

Technique:

OHS - Power Clean


WOD
12 min AMRAP

2 MU /4 Pull Ups+4 Dips
4 HSPU
6 KB clean n Press @16kg
8 P.Snatch 35kg

100/50 DU to enter at the wod  when time starts.


Παρασκευή, 2 Σεπτεμβρίου 2011