Saturday 30/3/13

10/8/6/4/2
Hspu
Burpees box jumps

3 mins rest

Then

100DU

9/7/5/3/1
Hspu
Burpees box jumps

Friday 29/3/13

20 mins AMRAP of:

2-4-6-8-10-12-14etc

Pull ups
Box jumps

/

Thrusters
Push ups HR

Advanced

Bench press 5x5

15mins amrap

2-4-6-8-10-12 etc

MU
Power clean

Thursday 28/3/13

21-15-9

Burpees
Pull ups

5mins Rest

21-15-9

Swings
Box jumps

Wednesday 27/3/13

Wod 1:

3 rounds

21 Thrusters
15DL
21 jump squats over bar
15 pull ups


Wod 2 :

4 rounds for time of :

400 m run

20 box jumps
20 burpees
20 HPDL
20 push press

Tuesday 26/3/13

Birthday WOD:

50-40-30-20-10

Push ups HR
K2E
Swings

Friday 22/3/13

20mins AMRAP of:

30 wallballs
30 DL
30 pull ups
30push UPs HR
30 box jumps
30 burpees broad jump

Thursday 21/3/13

100 Air Squat

5rounds for time of :
15 Kb Swings
3 Pull Ups
15 TTB / K2E

100 Sit Ups med ball


Advanced:

400m Run


3 rounds of:

15 KB Front Squats 24/16kg
3 Muscle-Ups
15 KB Snatches

400 m Run


3 rounds of:

15 KB Front Squats 24/16kg
3 Bar Muscle-Ups
15 KB Snatches

400 m Run

Wednesday 20/3/2013

Advanced:
1 minute MAX Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 40/25kg
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute MAX Ring Dips.

-then (no rest)-

4 minute AMRAP of:

15 OHS @ 40/25kg
20 Pull-ups
30 Double-Unders

-then (no rest)-

1 minute ME Ring Dips



@17:30

17mins AMRAP of :
30 burpees
30 push press
20 burpees
30 push press
10 burpees
30 push press

Tuesday 19/31/13

Team WoD of two

150 Thrusters
150 Swings
150 burpees pull ups
150 DU/300singles

Advanced

3 rounds for time of

20 thrusters @55kg
50 DU

Strength
5x6DL

Saturday 16/3/13

13.2

10mins AMRAP of:

5STOH @52/34kg
10DL@52/34kg
15Box Jumps 24"/20"

Friday 15/3/13

12mins amrap of:

50 wall balls
50 push ups HR

Thursday 14/3/13

15mins amrap of:
9 burpees pull ups
12 push ups HR
15 K2E

Wednesday 13/3/13

AM WOD:

5 rounds for time of :

40m Shuttle Run
20 DL
10 burpees


PM WOD:


20 Goblet Squat
20 pull ups
400m Run
20 Swings
20 push Ups HR
400m Run
20 Thrusters
20 Wall Balls
400m Run
20 Lunges OH
20 sit ups
400m Run

Tuesday 12/3/13

Buy in: 50 air Squat

100DU
80 Push Ups
60 Box Jumps
40 PullUps
20 HpDL
10x10m Bear Crawl- Standing Broad Jump

Monday 11/3/13

Αυριο μαθηματα κανονικα
10:00, 17:30 και 18:30

15 mins amrap of:

3 thrusters
3 pull ups
3 box jump
6 thrusters
6 pull ups
6 box jumps
9 thrusters
9 pull ups
9 thrusters
12,15,18,21reps etc until 15mins.

PM :
3 rounds for time of:

50 Double-Unders
25 Wall Balls
15 Pull ups

Saturday 9/3/13

7 mins AMRAP of :

Burpees

5 mins rest

2 mins AMRAP of :

Pull ups

1 min rest

6 mins AMRAP of:

20 Sit ups
20 DU

Friday 8/3/13

@11:30 εκτακτως

5 rounds for time of

20 over box jumps
15 TTB/K2E
10 push ups HR
5 burpees
10 thrusters

@17:30



5 rounds for time of :

10 pull ups
20 box jumps
30 DU
40 lunges OH @5/10kg


@18:30 advanced

3rounds for time of:
12 Back squat ( BW on bar)*
25 C2B pull ups
60 DU

*Take bar from floor (clean anyhow)

Χιλια συγνωμη για την ασυννενοησια με τις ωρες , δεν θα ξαναγινει αφου δεν θα βαζω τις ωρες περα του προγραμματος που γνωριζετε ηδη! Οταν υπαρχει αλλαγη μονο θα μπαινει ωρα διεξαγωγης του μαθηματος! Το προγραμμα θα επαναληφθει το Σαββατο γι αυτους που δεν καταφεραν να το πραγματοποιησουν!

Thursday 7/3/13

@18:30

7 mins AMRAP of :

Burpees

5 mins rest

2 mins AMRAP of :

Pull ups

1 min rest

6 mins AMRAP of:

20 Sit ups
20 DU

@19:30 advanced

Tuesday 5/3/13

@17:30
100DU
100swings
100 wall balls
100 push ups HR
100 sit ups med ball
100DU
For time

@18:30advanced

Wednesday 6/3/13

@10:00

7 rounds of:
7FS
14push press
28 DU




@17:30

Team wod :

Team of two :
50 pull ups
400m Run Alternate
75 burpees
400m Run Alternate
150 push ups
400m Run Alternate
200 air squats
400m Run Alternate

@16:30 advanced

monday 4/3/13

@10:00
10 rounds :
8 pull ups
15 burpees

@17:30
10 rounds:
18 push ups
15 wall balls/box jumps

Saturday 2/3/13

@11:00


Advanced 12.3

20mins amrap of

12 pull ups
21 goblet squats
12 push ups Hr
21 lunges