Παρασκευή, 28 Φεβρουαρίου 2014

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


Τετάρτη, 19 Φεβρουαρίου 2014

Πέμπτη, 13 Φεβρουαρίου 2014

Τετάρτη, 12 Φεβρουαρίου 2014

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.