Saturday 31.3.12

WOD:

TEAM WOD

200 Swings
200 OHS
200 DU
200 Ring Push Ups

Friday 30/3/12

WOD:

CINDY:

20min AMRAP of :

5 Pull Ups
10 Push Ups
15 Air Squat

Thursday 29/3/12

25 HSPU
50 DL
75 TTB
100 Swings

every time you stop 20DU

Tuesday 27/3/12

Wod:

8 rounds for Time

20m Bear crawl
10 pull ups
10m bear crawls
10 hspu
20 du
10 swings

Monday 26/3/12 - Birthday WOD

Birthday WOD

15min AMRAP OF:

26 DL @ BW
2 HSPU Strict
26 Pistols
2 MU / Pull Ups/Ring Dips

Saturday 24/3/12

WOD:

21-18-15-12-9-6-3

Burpees
 Snatch 

IN EVERY ROUND 20 DU

Friday 23/3/12

7 mins AMRAP of:

3 Pull Ups/Chest to Bar
3 Thrusters
6 Pull Ups /chest to Bar
6 Thrusters
9 Pull Ups/Chest to Bar
9 Thrusters
12 Pull Ups /Chest to Bar
12 Thrusters
15 Pull Ups/Chest to Bar
15 Thrusters
18 Pull Ups /Chest to Bar
18 Thrusters
  Continue this pattern until time is over.

Thursday 22/3/12

1WOD :

" Barbara"

5 rounds for time of :

20 Pull Ups
30 Push Ups
40 Sit ups
50 Air Squat

Wednesday 21/3/12

WOD:


20min AMRAP OF:

5 OH to push Jerk
10 Burpees

Tuesday 20/3/2012

WOD:


100 Lunges OH @10kg
80 HPDL
60 Pull Ups
40 Ring Push Ups
20 Pistols
10 HSPU

Monday 19/3/2012

 Τα ΠΡΩΙΝΑ ΜΑΘΗΜΑΤΑ  ΔΕΥΤΕΡΑ 19/3 και 26/3 εκτακτως στις  9.30πμ.

4 rounds for time of:

200m Run 

20m Bear Crawl

20 Swings

20 Thrusters

20 Wall Balls

20 Push Ups hand Release

Saturday 17/3/2012

WOD:

2 rounds for time :

24 Box Jumps
24 HPDL
24Wall Balls
24 Pull Ups
24 Wall Balls
24 HPDL
24 burpees

after second round :
200 Sit Ups

Friday 16/3/12

"ANGIE"

FOR TIME OF:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squat 

Thursday 15/3/12

WOD:

2 rounds FOR TIME OF:

21 OHS
21 SWINGS
21 Burpee Box Jump

30 DU

15Strict Pull ups
15 DL
15 Wall Balls

30 DU

9 HSPU
9 Forward Rolls ( κυβίστηση)
9 OH Lunges with 2KBs
30 DU

Wednesday 14/3/12

WOD:

5 rounds for time of:

15 DeadLift
20 Lunges
25 Push Ups hand Release

Tuesday 13/3/2012

WOD :


"THE SIX "
6 rounds for time of :
RUN 600m
6 Power cleans
6 Box Jumps
6KB swings
6 over bar Burpees

Monday 12/3/2012

100 Thrusters

every min in the min 3 burpees

Saturday 10/3/12

WOD:

FOR TIME:

10 HSPU
15 Pull Ups
25 Swings
50 Wall Balls
100 Push Ups
200 DU
400m RUN

Friday 9/3/12

WOD 12.3

18min AMRAP OF:

15 Box Jumps
12 Push press
9 TTB

Thursday 8/3/12

WOD

20min AMRAP oF:

20 KB OHS
15m Run
20 TTB
25m Run
20 Burpees Pull Ups
30m Run

Wednesday 7/3/12

WOD:

3 ROUnds for time of :

30 Burpees
30 KB Squat Clean & Press
100 Lunges

Tuesday

WOD:

10-8-6-4-2-1-3-5-7-9
PULL UPS/Strict chins
Push Ups Hand Release






WOD 2:

 15min AMRAP of :

5 C&J

10 Sit Ups

20 DU

Saturday 3.3.12

WOD:

10 , 9, 8 , 7 , 6 , 5 , 4 ,  3 , 2 , 1 reps FOR TIME OF:


HSPU
TTB
DU
Pull Ups

Friday 2/3/12

WOD 1:

FOR TIME :

100 reps Snatch 

every time you stop you have Greek Warrior's gift:
20 DUS
10 Push Ups Hand Release


WOD 2:

3 Rounds for reps of:

 5 mins non  stop 
1. Wall Balls
2. Push Press
3.SDLHP
4. Push Ups
5.Box Jumps
6. 1 min rest btwn rounds