Friday 29/6/12

WOD:

21 OHS
21 Box Jumps
21 HPDL
15m Bear Crawl
15 OHS
15Box Jumps
15 HPDL
30m Bear Crawl
9 OHS
9HPDL
9Box Jumps
45m Bear Crawl

Thursday 28/6/12

WOD :

150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Wednesday 27/6/12

WOD 1 :

21-15 -9

Push Ups HR
OHS

WOD 2

4 rounds for time of:

10 Push Ups HR
15 Wall Balls
20 Box Jumps/20 DU

Tuesday 26//6/12

For Time
21-15-9
Squat snatch 25kg
pulllup

WOD 2

For Time: 20 Minute Cap
20 Deadlifts 50
10 Over the Box Jumps
Row 30 Calories
20 Deadlifts 50
10 Over the Box Jumps
30 Double-Unders
20 Deadlifts 50
10 Over the Box Jumps
30 Burpees

Saturday 23/6/12

 4 rounds for time of:

25 Box jumps
25 Power Clean
25 Ring Push Ups
25  Wall Balls

Friday 22/6/12

3 rounds for time of :

1 min Box Jumps
1 min Row for cl
1 min Pull Ups
1 min TTB
1 min Swings

3 min rest btw

Thursday 21/6/12

WOD:

5 rounds for time of:

5 OHS
10 burpees/box jumps
15 thrusters
20 sit ups
25 DU

Wednesday 20/6/12

FOR TIME:

75 Thrusters 35kg/25kg
75 Burpees over the Bar
75 Push Ups

"JT"
21-15-9
HSPU
Ring Dips
Push Ups

Μonday 18/6/12

 FRAN AND GRACIE

Tuesday 19/6/12

wod

5 rounds for time of:

6 DL
12 TTB
24 Swings
48DU

Friday 15/6/12

ADVANCED 16.00

5 rounds for time :

12 DL 60/35kg
9Hang Clean 60/35kg
6 Push Jerk 60/35kg


17.00pm

3 Rounds for time of

400m Run
21Swings
12 Pull Ups

Thursday 14/6/12

 IVAN THE TERRIBLE

Double Unders for 90secs ( In every Round)
50/40/30/20/10
LUNGES
Push Ups
Sit Ups

Wednesday 13/6/12

10 Rounds for time of:

1 Front Squat
2 HSPU Strict*
3 DL
4 Push Press
5 Pull Ups  Strict*
6 Burpees
7 Swings
8 Push Ups
9 TTB
10 Wall Balls

Tuesday 12/6/12

WOD:

16.30 ADVANCED

6min AMRAP of:

60Double Unders
6 OHS 35/55kg

4 Min Rest

6min AMRAP OF:

10 Wall Balls
5 HSPU

4 Min Rest

6min AMRAP oF:

6 Cleans
12 Pull Ups


17.30

20min AMRAP of:

20m Bear Crawl
10 TTB
10 Front Squat
10 Push Ups

Monday 11/6/12

Mother's Workout

100 Push Ups
100 Sit Ups
100 Swings
100 DU
100 Knees to Elbows

Happy Birthday to my mother!!!!

Saturday 9/6/12

WOD:

3 Rounds for time of:

21 Box Jumps
15 DL
9 TTB
6 Thrusters
3 Strict Pull Ups

Friday 8/6/12

WOD:

AM:

10-1 Reps For time of:

HSPU
DL
KB Snatch

16.00 pm

5 rounds for time of:
12 DL @50/40kg
9 Hang Power Clean @50/40kg
6 Push Jerk @50/40kg


17.00

5 Rounds for time of

15 Swings
10 TTB
20 HR push Ups
25 Sit Ups
10 Wall Balls

Thursday 7/6/12

WOD:

17.30

7min AMRAP OF:

7 Thrusters
7 TTB

3 min Rest

7min AMRAP of:

14 Ring Rows/Ring Pull ups
14 Burpees

3 min  Rest

7 OHS
7 HSPU/ HR push Ups

Wednesday 6/6/12

WOD:

50 DU - 10 DL 50/35 kg
50 DU - 10 Thrusters 50/35kg
50 DU - 10 Power Snatch 50/35kg
50 DU - 10 Clean And Jerk 50/35kg
50 DU - 10 Push Press 50/35kg
50 DU - 10 Front Squat 50/35kg

Tuesday 5/6/12

WOD :

16.30 ADVANCED

10min AMRAP OF:
 60 facing burpees
30 OHS
10 MU

17.30

10min AMRAP of:
60 Facing burpees
30 DL
10 Strict pull ups

Saturday 2/6/12

For Time:
100 Double Unders
80 Air Squats
60 Kettlebell Swings 24 kg/32kg
40 Wall Balls 18lbs
20 Toes-to-Bars
10 Squat Cleans @60kg

Friday 1/6/12

WOD

10min AMRAP of:

10 OHS
20 DU

5 min Rest


10min AMRAP of:

10 Pull Ups
10m Bear Crawl
10m Lunges


WOD:

25 Pull Ups
50 Push Ups
100 Squat

2 Rounds

For time:

50 Hang Power Clean&Jerk

17.00pm

WOD:

5 rounds for time of

400m Run
15 Thrusters