WOD WL

Warm up 5min

Stretching 5min

Tecnique :

Air Squat
Push up Chest to the floor
Thruster with sticks 
Burpees

WOD  Amrap 10 min

10 Push Up
10 Air Squat
5 Burpees
4 Sprint
15 Sit Ups


Tasos : 8 Rounds
Costas  : 5 Rounds
Areti: 5 Rounds
Efi: 5 Rounds

LIFTING

Warm up 10 min
Streching 10 min

50 sit ups
30 push ups
50 squats
30 pull ups


Technique :

Air squat
DU
Dead Lift


WOD :

7 rounds

10 burbees
15 knees to elbows
100  jump rope

Run Away

5km Run for time

a.m.

Warm up 10 min

Stretching 5 min

Technique :

Dead Lift
Air Squat
Push up
sit up
stick squat
jump rope

WOD

200m run
10 knees to elbows
15 push ups

Total:

Nikos :9.56sec
Stavros : 8.04sec
Ilias : 8.21sec
Kwnstantinos : 8.08sec

WOD Dead _Lift

CF warm Up

Technique:

KB power Clean


3 sets of: Dead  Lifts 8/6/3

 WOD:

10,19,8,7,6,5,4,3,2,1

Dead Lift ( Body Weight )      --50kg
Ring Dips ( assistance - purple band )
KB  Clean  16-12kg

TABATA DAY

4 exercises - 1min rest between- 20'' work 10'' rest  8 sets

Swings : 91         F:12kg -16kg,  M:24kg
Box Jumps : 107
Push Ups : 117
sit ups : 107

Tabata Rocks..

Wod Theo

CF TOTAL


Dead Lift :
Shoulder press:
Back Squat:

strength : 8-6-4 Back squat

WOD :
 Amrap 15min of:

5 Thrusters
7 Back Squat
9 Dead Lifts