Prison Break - Escape or Die on the rocks (Time Limit 20mins before police comes)

WOD:
200m run on sand
200m swim freestyle
100m sprint uphill
60 steps downstairs
20 burpees
20 walking lunges
4 x 30m sprint uphill
4 x 30m sprint downhill
20 bench jumps
20 push ups
20 double unders
200m swim freestyle

*Stand By 911

Marianna: 19min 36sec
Sofoklis: 22min 43sec (he was busted by the police!!!!!the worst mistake was the bastard dog!!!!)

F*cking WOD Edit by my crazy partner Sofo!

WOD Discount!

warm up: 3 times the round of Sprints on uphill and down 60 steps 

Wod A:
3 rounds for time:
40 walking lunges with sandbag M:20kg KB F:15kg
20Burpees
2x150m  farmer walk  uphill M:20kg KB F:15kg 
2x150m farmer walk downhill M;20kg KB F:15kg

Sofoklis: 16.46
Marianna: 16.58

Wod B:
5 Rounds for time:
10 burpees
20 box/bench jumps
30 push ups
40 squats
50 walking lunge

20 pieces of Angie

Warm up: 4X jump ropes 2min


20 pieces of Angie:

20 rounds for time of:

5 pull ups
5 push ups
5 sit ups
5 squat

WoD Chase the Cat

Warm up: Bjj Warm up ;)

WOD 1 :

2 Rounds For time:

35 Squats
35 Knees to elbows ( on lifeguard's tower)

35 Squats
35Push Ups

35 Lunges
35 Squats

WoD 2:

5km Run for time!

Sofoklis: 22.46 :D
Marianna: 27.18 :(

Wod on Midnight

Warm Up :

4X2min jump rope
10 push ups
10 kunges
10 squats
5 burpees


WOD Filthy FIfteen:

5 Rounds for Time:

15 Pull ups lifeguard's Tower

15 DU (Sofoklis) / 15 box Jumps (Marianna)

15 Air Squats

15 Push Ups

Marianna: 13min
Sofoklis: 15min 12 sec

Technique: DU

WOD SUNRISE

Warm up: Jump rope 5 min

WOD:

3 Rounds For Time:


5 Burpees
10 Box Jump
15 Push ups
20 Air Squat
5 Sprints 30m Uphill
5 Sprints 30m Downhill


Time:

Sofoklis 10min 37sec
Marianna 10min 40sec

Fokies wod

Warm up:10 min Jump ropes


wod :

3 rounds for time:

10 pull ups on LIfeguard's tower
15 Burpees
60 steps on stairs
300m run

Sofoklis: 12.25''
Marianna: 12.30''