Monday 2/12/13

Run 1600 meters

15 Pull ups

15 Thrusters

Run 1200 meters

10 Pull ups

10 Push press

Run 800 meters

5 Pull ups

5 Snatch

Saturday 30/11/13

20mins amrap of:

25 wall balls

12 OH lunges

25 DU

12 OH lunges 

Friday 29/11/13

15mins AMRAP OF : 

1 pull up

1 STO 

10 DU

2 pull ups

2 STO

20 DU 

3 pull ups 

3 STO

30 DU and so on until 15mins ...

Thursday 28/11/13

For Time: 

21-18-15-12-9 reps of:

Thrusters

Burpees broad jump

TTB

Wednesday 27/11/13

For time: 400m run

1-10reps 

Burpees 

Power clean

Finish 400m RUN

5 mins rest ..

On the minute 10minutes 

20 DU 

Monday 25/11/13

Open Gym 11:30-13:30

Δεν θα γινει το πρωινο στις 10 αλλα οποιος θελεις θα ειναι ανοιχτα στις 11:30-13:30

WOD:

7 rounds for time

7swings

7 pull ups

7 wall balls

7 hpdl

7 box jumps

7thrusters

7TTB

Time Cap :22mins

Friday 22/11/13

Open gym 11:30 am 

5  rounds for time of: 

15 DL 

20 DU

25 sit ups

20 swings

15 pull ups

Wednesday 20/111/13

11:30 open gym

5 rounds for time

 21 DL 40kg

15 hpdl 40kg

9 ttb

Tuesday 19/11/13

QWOD 3 -BOL

20mins AMRAP OF:

50 wall balls

40 KB Swings

30 burpees

20 pull ups

100 DU

Monday 18/11/13

 Μαθημα στις 10πμ κανονικα!

WOD :

 30 burpees

30 wall balls 

30 thrusters

400m run

30 push ups HR

30 DU

30 ring rows

400m run

30 kB Swings 

30 box Jumps

30 Pistols

400m Run

Home is almost ready....:) 

Saturday 16/11/13

10' AMRAP OF: 

15 power snatch 

30 DU

Friday 15/11/13

For time :

10-1 reps

Kb snatch

Bear crawl 10m 

Pull ups 

Wednesday 13/11/12

5 rounds for time:

7 TTB

15 thrusters

 30 DU

400m Run

Tuesday 12/11/13

Buy in : 

20 C2B

21-18-15-12-9 for time of:

Swings

Box jumps

Wall balls 

push ups HR

Cash out : 

10 wall climbs

Monday 11/11/13

12 mins AMRAP OF:

20 DL@70/45kg

30 DU

10 TTB

Friday 8/11/13

15mins amrap of :

20 STO

10 pull ups

20 STO

20 C2B

20 STO

30 TTB

Thursday 7/11/13

30 mins AMRAP OF:

10 burpees -hurdle jump overs

10 TTB

10 wall balls

Wednesday 6/11/13

2rounds for time:

100 DU

75Swings

50 STO 

Tuesday 5/11/13

Fran 

10mins rest

Fran

Monday 4/11/13

Πρωινό : open gym 11:30-13:00

Απογευμα: κανονικά

WOD:

18mins amrap of

11 hang power snatch

11 pull ups

11 thrusters

11 burpees