Wednesday 31/12/14

Καλη σας μερα!

Να τα πούμε?

Καλή Χρονιά με υγεία!!
Coach

INTRO:

A. 12 MINS EMOM OF:
Min 1 : 12-14 KB Swings
Min 2 : 1-2 wall climbs
Min 3 : 10-12 wall balls

B. For time:
20 burpees
30 wall balls
40 hpdl KB
30 box jumps
20 kcal Rowing

FITNESS:

12mins EMOM FOR 2:
ODD  mins: 12 BURPEES
EVEN mins : 12 TTB

B. 12mins AMRAP OF:
800m Run
40 STO
20 pull ups

2mins Rest then..

Time is still running ..
For  Total time
60 burprees
30 box jump overs

Performance:

A. FRONT SQUAT 4X6@80%

B. 4 rounds for time of:
6 Ground-to-Overhead
12 Chest-to-Bar Pull-Ups

5 rounds for time of:
30 Wall Ball Shots
15 Pull-Ups