Παρασκευή 28 Φεβρουαρίου 2014

Friday 28/2/14

@17:30 kallithea

4 rounds for time of :

400m run
28 kb swings
28 TTB 
28 DU

@olympic Gym

For time 
30 reps clean Jerk @35/55kg 

And 14.1 

10mins  AMRAP OF:

30 DU
15 power snatch @25/35kg 



Πέμπτη 27 Φεβρουαρίου 2014

Thursday 27/2/14

@17:30 kallithea


Complete as many rounds and reps as possible in 16 minutes of:


Burpees x 10 reps

Shoulder to Overhead x 15 reps

Pull-Ups x 20 reps 

@olympic gym

Complete as many rounds and reps as possible in 16 minutes of:


Burpees x 10 reps
 

DeadLift x 15 reps

Pull-Ups x 20 reps



Τρίτη 25 Φεβρουαρίου 2014

Wednesday 26/2/14

3 rounds for time of:

10 power clean 
10 TTB

When timer hits 10:00 
3 rounds for time of :
 
10 push press
10 burpees

When timer hits 20:00

3 rounds for time of :
12 box jumps 
12 wall balls

Tuesday 25/2/14

@17:30 Kallithea

Seven Deadly Sins

  • 10 Chest-to-bar Pull-ups
  • 20 Toes To Bars
  • 30 Deadlifts 
  • 100 Double Unders
  • 30 Box Jumps 
  • 20 Burpees
  • 10 Cleans

For Time


@Olympic gym


Dirty 30

  • 30 Box Jumps 
  • 30 Jumping Pull-ups
  • 30 Kettlebell Swings 
  • 30 Lunges
  • 30 TTB
  • 30 Push Press 
  • 30 Back Extensions
  • 30 Wall Balls 
  • 30 Burpees
  • 30 Double-Unders

For Time


Δευτέρα 24 Φεβρουαρίου 2014

Παρασκευή 21 Φεβρουαρίου 2014

Saturday 22/2/14

For time :

  • 10 Handstand push-ups
  • 15 Deadlift @90kg
  • 25 Box jumps, 
  • 50 Pull-ups
  • 100 Kb swings @24kg 
  • 200 Double-unders
  • Run 400 meters with a 15kg plate



Friday 21/2/14

@17:30 kallithea

15 mins amrap of:

3power clean
3 TTB
6 power clean
6 TTB 
9 power clean 
9 TTB
12/15/18 etc until you reach 15 mins

@olympic gym
5 rounds 
5 heavy deadlift 
15 GHD Sit ups

Τετάρτη 19 Φεβρουαρίου 2014

Wednesday 19/2/14

For time:

400m Run
40 thrusters 
40 burpees
400m run
30 thrusters 
30 burpees
400m Run
20 thrusters 
20burpees
400m Run
10 thrusters 
10 burpees
Time cap 30 mins

Δευτέρα 17 Φεβρουαρίου 2014

Πέμπτη 13 Φεβρουαρίου 2014

Thursday 13/2/14

Seven Deadly Sins

  • 10 Chest-to-bar Pull-ups
  • 20 Toes To Bars
  • 30 Deadlifts 
  • 100 Double Unders
  • 30 Box Jumps 
  • 20 Burpees
  • 10 Cleans 

For Time


In Olympic Gym and Kallithea


Τετάρτη 12 Φεβρουαρίου 2014

Wednesday 12/2/14

@17:30 kallithea

15 GTO@40kg
30 C2B
15 thrusters @40kg
20 burpees over bar
10 ohs @40kg
10 HSPU

@olympic gym

3 rounds for time of:
12 box jumps
8 pistols 
12 TTB


Τρίτη 11 Φεβρουαρίου 2014

Δευτέρα 10 Φεβρουαρίου 2014

Monday 10/2/14

@17:30 kallithea


For time:
50 DU
40 wall balls 
30 push ups  HR
40 wall balls 
50 DU

@0lympic Gym

3 rounds for time

20 TTB
5 snatches
Time cap 10mins

Πέμπτη 6 Φεβρουαρίου 2014

Friday 7/2/14

@17:30 kallithea


FOR TIME :

100 burpees

If your time is under 8mins then you have to do 8min AMRAP OF 
8 cleans
30 Du
If your time is more than 8mins then you have to do a 12 mins AMRAP OF:

10 box jumps
12 TTB/ K2E
24 DU/ 50 singles


@olympic gym το μαθημα των 18:00 αναβαλεται για αυριο λογω απουσιας για αγωνες! Ευχαριστω!

15mins AMRAP OF:

15 box jump overs
12 c2B pull ups
9 power clean 


Thursday 6/2/14

@17:30 Kallithea

For time:

100 swings
100 DU
100 pull ups
100 back squat


@Olympic gym 
Bring your  socks for rope climbs please.....

For time:

Buy in : 
100 DU

10 Rope climbs
15 ring dips
25 burpees pull ups
50 DL @BW
100 GHD Sit ups

Cash out:
 50 GHD back extentions 

Wednesday 5/2/14

Kallithea 3rounds for time of

21/15/9 of
Box jumps
KB Swings 
Push ups HR


Olympic Gym

Team Wod

150 TTB
150 wall balls
150 box jumps
150 ring push ups

While mate was doing reps the other mate performs DU.
The pair who did the best number of DUs wins.

Δευτέρα 3 Φεβρουαρίου 2014

Tuesday 4/2/14

@17:30 Kallithea

For time:
10-1 reps
Pull ups
Thrusters

@Olympic Gym

Skill: Muscle up progression

10mins EMOM

1 Snatch @75%
3 OHS @75%

Ten mins rest then...
For time :
3rounds 
20 Swings
10 ring Dips
Then 3 rounds 
10 STO
12 burpees


Monday 3/2/14

Repeat all Saturday 

3 rounds for time:

30 Swings
50 DU


@Olympic Gym

5 rounds for time :

7 hang Clean
14 burpees over bar
21 TTB