Πέμπτη 28 Ιουνίου 2012

Τετάρτη 27 Ιουνίου 2012

Δευτέρα 25 Ιουνίου 2012

Tuesday 26//6/12

For Time
21-15-9
Squat snatch 25kg
pulllup

WOD 2

For Time: 20 Minute Cap
20 Deadlifts 50
10 Over the Box Jumps
Row 30 Calories
20 Deadlifts 50
10 Over the Box Jumps
30 Double-Unders
20 Deadlifts 50
10 Over the Box Jumps
30 Burpees

Παρασκευή 15 Ιουνίου 2012

Τρίτη 12 Ιουνίου 2012

Δευτέρα 11 Ιουνίου 2012

Tuesday 12/6/12

WOD:

16.30 ADVANCED

6min AMRAP of:

60Double Unders
6 OHS 35/55kg

4 Min Rest

6min AMRAP OF:

10 Wall Balls
5 HSPU

4 Min Rest

6min AMRAP oF:

6 Cleans
12 Pull Ups


17.30

20min AMRAP of:

20m Bear Crawl
10 TTB
10 Front Squat
10 Push Ups






Παρασκευή 8 Ιουνίου 2012

Friday 8/6/12

WOD:

AM:

10-1 Reps For time of:

HSPU
DL
KB Snatch

16.00 pm

5 rounds for time of:
12 DL @50/40kg
9 Hang Power Clean @50/40kg
6 Push Jerk @50/40kg


17.00

5 Rounds for time of

15 Swings
10 TTB
20 HR push Ups
25 Sit Ups
10 Wall Balls


Τετάρτη 6 Ιουνίου 2012

Thursday 7/6/12

WOD:

17.30

7min AMRAP OF:

7 Thrusters
7 TTB

3 min Rest

7min AMRAP of:

14 Ring Rows/Ring Pull ups
14 Burpees

3 min  Rest

7 OHS
7 HSPU/ HR push Ups


Wednesday 6/6/12

WOD:

50 DU - 10 DL 50/35 kg
50 DU - 10 Thrusters 50/35kg
50 DU - 10 Power Snatch 50/35kg
50 DU - 10 Clean And Jerk 50/35kg
50 DU - 10 Push Press 50/35kg
50 DU - 10 Front Squat 50/35kg


Δευτέρα 4 Ιουνίου 2012

Σάββατο 2 Ιουνίου 2012

Παρασκευή 1 Ιουνίου 2012

Friday 1/6/12

WOD

10min AMRAP of:

10 OHS
20 DU

5 min Rest


10min AMRAP of:

10 Pull Ups
10m Bear Crawl
10m Lunges


WOD:

25 Pull Ups
50 Push Ups
100 Squat

2 Rounds

For time:

50 Hang Power Clean&Jerk

17.00pm

WOD:

5 rounds for time of

400m Run
15 Thrusters