Wednesday 8/5/13

400m run
21 thrusters
21 box jumps
21 sit ups
400m Run
15 thrusters
15 box jumps
15 sit ups
400m Run
9 thrusters
9 box jumps
9 sit ups

Tuesday 30/4/13

10 rounds
10 wall balls
10 pull ups
10 lunges
10 swings

Monday 29/4/13

Helen
3 rounds :
400m Run
21 kb swings
12 pull ups

Saturday 27/4/13

8rounds

15 box jumps
12 push ups HR
9 Knees to elbows

Friday 26/4/13

4 rounds for time

25 wall balls
25 burpees - box jumps
25 push ups HR
25 HPDL

Thursday 25/4/13

100 box jumps
100 swings
100wall balls
100 TTB/K2E

Advanced : rest

Wednesday 24/4/13

20mins amrap of

5 bburpees
10 DL
15 sit ups

Tuesday 23/4/13

For time:

20 Wall Balls
40 Pull-ups
20 Wall Balls
40 Box Jumps
20 Wall Balls
40 OH Lunges
20 Wall Balls
40 KBS
20 Wall Balls

Monday 22/4/13

For time :

40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Run 1km

Saturday 20/4/13

Advanced

10 MU
10 Power snatch @50kg
5 burpees -10 HR push ups - 15 air squat

9 MU
9Power snatch @50kg
5 burpees -10 HR push ups - 15 air squat

8 MU
8 Power snatch @50kg
5 burpees -10 HR push ups - 15 air squat

Continue this sequence until

1 MU
1 Power snatch @50kg
5 burpees -10 HR push ups - 15 air squat


Novice

12 mins amrap of
3 burpees
3 swings
3 Thrusters
6-9-12-15-18-21 etc

Thursday 18/4/13

Team WoD

5 mins Burpees for reps 2persons
5mins DL for reps 2 persons
5 mins pull ups for reps 2 persons
5 mins DU for reps 2 persons
5 mins Sit Ups for reps 2 persons

Wednesday 17/4/13

800m Run
100 Push Ups HR
800m Run
100 heavy Swings
800 m Run

Every min on Min
3 burpees
3 sit ups

Και όποιος αντεξει!

Tuesday 16/4/13

50/40/30/20/10
For time:

Knees to elbows
Push ups HR
HPDL
Sit Ups

Friday 16/4/13

3 rounds for time of

21-15-9
Box jumps
Pull Ups
Knees to elbows

Every round 20DU

Monday 15/4/13

12 mins amrap of:

7 DL
14 burpees
21 lateral box jump

20 mins amrap
400m Run
12 burpees
24 swings

Advanced
Wod 1
15-12-9
60kg thrusters
20kg weighted pull ups

Wod 2

7hang power clean @60kg
14 burpees
21 lateral box jumps

Saturday 13/4/13

Three rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Friday 12/4/13

@10:00

Skill: OHS

21-15-9 for time :
OHS
Pull Ups

@17:30
10mins AMRAP of:
5 thruster
10 Box Jump
15 DL

@18:30

1 REP Max on Bench Press

10 mins Rest

21-15-9 for time
OHS
C2B

Thursday 11/4/13

For time:
50 Walking lunge steps
25 pull-ups
50 Box jumps,
25 Double unders
50 Back extensions
25 Push ups HR
50 Knees to elbows
25 Wallball
50 Sit-ups

Wednesday 10/4/13

4 rounds

25 push press
25 wall balls
25 push ups HR
25 OH lunges

10 shoulder press
15 OHS
20 push press
25 Front Squat
30 Push Jerk
35 Bak squat

Tuesday 9/4/2013

Wod 1 : Cindy
20 mins Amrap of:
5 pull ups
10 push ups
15 Air Squat

Wod 2
100 Thrusters
Every min on the min 3 burpees

Wod 3 : DT Hero
5 rounds
12 DL
9 hang power clean
6 push press

Monday 8/4/13

800m Run
28 wall balls
28 knees to elbows
400m run
14 pull ups
14 over box jumps
400m run
42 sit ups
42 DU
800m run

Saturday 6/4/13

For time

3 rounds
30HPDl
30push ups

25 burpees box jumps

3rounds
20 wall balls
20 push press

Friday 5/4/13

@10:00

Wod 13.5

4mins AmRap
15thrusters
15 C2B
4mins extra if they complete 90reps

@17:30
FOR TIME:
5rounds

10 pull ups
15 wall balls
Norest
100 sit ups
No rest
5 rounds
15 Swings
15 knees to elbows

@18:30
13.5 as RXed

10 mins rest then

21/15/9 for time P.Clean @60/40kg
HSPU

Thursday 4/4/13

3rounds 1 min rest in every round of:

1min box jumps
1min burpees
1min thrusters
1min du
1min push ups HR

Wednesday 3/4/13

3 rounds for time of:

400 m Run
30 HPDL
40 push ups
50 Singles

Tuesday 2/4/13

100 Burpees
200 Air Squat
300 Sit ups
80 wall balls
75 pull ups
400 singles

Μonday 1/4/13

400m Run
60KB Swings
400m Run
40 Kb swings
400m Run
20 Kb Swins
400 m Run
10 Kbs Swings
400m Run recovery..