Saturday 1/2/14

@11:30 -14:00 open Gym Kallithea

3 rounds for time:

30 Swings

50 DU

@Olympic Gym

5 rounds for time :

7 hang Clean

14 burpees over bar

21 TTB

Friday 31/1/14

20mins Amrap of : 

10 GHD sit ups

15 thrusters

20 DU 

@17:30 kallithea

20 mins AMRAP of : 

10 HSPU

10 GTO

Thursday 30/1/14

17:30 Kallithea

20mins AMRAP of:

10 wall balls

15 burpees

20 STO @40kg 

30 DU 

Olympic Gym

10mins AMRAP OF:

8 Clean

30 DU

7mins rest then

30 pull ups

10 STO

25 pull ups

8 STO

20 pull ups

6 STO

15 pull ups

4 STO

10 pull ups

2 STO

Wednesday 29/1/14

Kallithea @17:30 

Thruster /pull ups or Ring Rows / kB swings Ladder

21/18/15/12/9/6/3 for time

Olympic gym

EMOM 12mins of :

2reps Back squat @75%

10mins rest then..

10-1 reps for time of :

OHS 

TTB 

Ring Push ups

Tuesday 28/1/14

@17:30 καλλιθέα

100 wall balls 

100 box jumps

100 DL@BW

100 Sit Ups

Olympic Gym

Take 10mins to find your 1RM DL

Rest 10 mins then...

"Karen" 

150 wall balls for time

Monday 28/1/14

@17:30 kalithea

5 rounds for time of :

10 power Clean

20 DU

30  lunges front Rack

 Olympic Gym

WOD 1 

EMOM 15 mins:

1 snatch 

15 DU

Wod 2 

Complete 12 mins amrap of : 

10 ring Dips

8 burpes

6 pull ups

Saturday25/1/14

For time:
Run 800 Meters
25 Burpees
50 Air Squats
100 Double-Unders
Run 800 Meters