F*ck As Fit

warm up: 10 min

Stretching : 5min

Technique:

Snatch stick 

Wod: 10min amrap

5 snatches

10 burpees

5 pull ups

WOD Tiger

Warm up Bjj

Stretching 10 min


3 rounds for time of:

40 OH walking lunges with 10kg plate
20 Burpees
10 pull ups

WOD_ DAY BY DAY

warm up:
50 squat
50 sit ups
50 push ups
25 lunges
15 pull ups


stretching 5 min

technique:
push press + squat
THRUSTER

W_O_D :

7 Rounds For Time Of:

10 Thrusters
10 Pull Ups

WOD - FRESH

Warm up 5 min
Stretching 5 min
Cindy 5 min


WOD 1:

50 Squat  Medball
50 Thrusters
50 box jumps
50 push ups
100 rope jupm

WOD 2 :

5 min burpees

WOD Killer

Warm up 5 min

Stretching 5 min

CIndy 5 min


technique:

air squat
push ups
thruster
push press
KB technique

WOD
10,9,8,7,6,5,4,3,2,1

Pull Ups
Dead lifts BW
Push ups

WOD oF TWO

warm up 5 min
 CINDY : 5min

Stretching 5min


WoD Vlasak:

3 rounds for time of:

5 ring dips
10 push press
15 knees to elbows
 Nikos: 8.34


WoD Elia:

100 Burpees

Elias: 9.23sec

10 DAYS LEFT FOR  THE FIT AS F*CK CHALLENGE 2010

http://picasaweb.google.gr/dkaratzaferi/MariannaTzourtzek?feat=email#