Friday 28/2/14

@17:30 kallithea

4 rounds for time of :

400m run

28 kb swings

28 TTB 

28 DU

@olympic Gym

For time 

30 reps clean Jerk @35/55kg 

And 14.1 

10mins  AMRAP OF:

30 DU

15 power snatch @25/35kg 

Thursday 27/2/14

@17:30 kallithea

Complete as many rounds and reps as possible in 16 minutes of:

Burpees x 10 reps

Shoulder to Overhead x 15 reps

Pull-Ups x 20 reps 

@olympic gym

Complete as many rounds and reps as possible in 16 minutes of:

Burpees x 10 reps 

DeadLift x 15 reps

Pull-Ups x 20 reps

Wednesday 26/2/14

3 rounds for time of:

10 power clean 

10 TTB

When timer hits 10:00 

3 rounds for time of :

 

10 push press

10 burpees

When timer hits 20:00

3 rounds for time of :

12 box jumps 

12 wall balls

Tuesday 25/2/14

@17:30 Kallithea

Seven Deadly Sins

• 10 Chest-to-bar Pull-ups
• 20 Toes To Bars
• 30 Deadlifts 
• 100 Double Unders
• 30 Box Jumps 
• 20 Burpees
• 10 Cleans

For Time

@Olympic gym

Dirty 30

• 30 Box Jumps 
• 30 Jumping Pull-ups
• 30 Kettlebell Swings 
• 30 Lunges
• 30 TTB
• 30 Push Press 
• 30 Back Extensions
• 30 Wall Balls 
• 30 Burpees
• 30 Double-Unders

For Time

Μonday 24/2/14

12mins AMRAP OF :

24 DU

24 swings

24 OH lunges 

Rest 5mins

EMOM :

1 strict pull up

2 strict pull ups

3 strict pull ups

Etc..

Saturday 22/2/14

For time :

• 10 Handstand push-ups
• 15 Deadlift @90kg
• 25 Box jumps, 
• 50 Pull-ups
• 100 Kb swings @24kg 
• 200 Double-unders
• Run 400 meters with a 15kg plate

Friday 21/2/14

@17:30 kallithea

15 mins amrap of:

3power clean

3 TTB

6 power clean

6 TTB 

9 power clean 

9 TTB

12/15/18 etc until you reach 15 mins

@olympic gym

5 rounds 

5 heavy deadlift 

15 GHD Sit ups

Thursday 20/2/14

@17:30 Kallithea

10mins AMRAP OF :

10 STO

10 wall balls

@olympic  Gym

Surprise...

Wednesday 19/2/14

For time:

400m Run

40 thrusters 

40 burpees

400m run

30 thrusters 

30 burpees

400m Run

20 thrusters 

20burpees

400m Run

10 thrusters 

10 burpees

Time cap 30 mins

Tuesday 18/2/14

@17:30 Kallithea 

15mins amrap of:

9TTB

12 DL

15 DU

@olympic gym

15 mins amrap of:

3power clean

3 TTB

6 power clean

6 TTB 

9 power clean 

9 TTB

12/15/18 etc until you reach 15 mins

Monday 17/2/14

12 mins AMRAP of:

150 wall balls 

90DU

30 Muscle ups (30 c2b +30 Ring Dips)

Saturday 15/2/14

3rounds for time of:

18 Thrusters

18 Pull ups

Friday 14/2/14

• 3 STO
• 6 Push-ups
• 9 Air Squats

15'mins AMRAP 

Thursday 13/2/14

Seven Deadly Sins

• 10 Chest-to-bar Pull-ups
• 20 Toes To Bars
• 30 Deadlifts 
• 100 Double Unders
• 30 Box Jumps 
• 20 Burpees
• 10 Cleans 

For Time

In Olympic Gym and Kallithea

Wednesday 12/2/14

@17:30 kallithea

15 GTO@40kg

30 C2B

15 thrusters @40kg

20 burpees over bar

10 ohs @40kg

10 HSPU

@olympic gym

3 rounds for time of:

12 box jumps

8 pistols 

12 TTB

Tuesday 11/2/14

@17:30 kallithea

5rounds for time :

20 TTB

5 thrusters

@olympic Gym

4rounds for time of:

500m Run

30 DU

10 power clean 

5 Rope climbs 

Monday 10/2/14

@17:30 kallithea

For time:

50 DU

40 wall balls 

30 push ups  HR

40 wall balls 

50 DU

@0lympic Gym

3 rounds for time

20 TTB

5 snatches

Time cap 10mins

Saturday 8/2/14

20mins AMRAP OF:

400m Run

15 box jumps

7 pull ups

Friday 7/2/14

@17:30 kallithea

FOR TIME :

100 burpees

If your time is under 8mins then you have to do 8min AMRAP OF 

8 cleans

30 Du

If your time is more than 8mins then you have to do a 12 mins AMRAP OF:

10 box jumps

12 TTB/ K2E

24 DU/ 50 singles

@olympic gym το μαθημα των 18:00 αναβαλεται για αυριο λογω απουσιας για αγωνες! Ευχαριστω!

15mins AMRAP OF:

15 box jump overs

12 c2B pull ups

9 power clean 

Thursday 6/2/14

@17:30 Kallithea

For time:

100 swings

100 DU

100 pull ups

100 back squat

@Olympic gym 

Bring your  socks for rope climbs please.....

For time:

Buy in : 

100 DU

10 Rope climbs

15 ring dips

25 burpees pull ups

50 DL @BW

100 GHD Sit ups

Cash out:

 50 GHD back extentions 

Wednesday 5/2/14

Kallithea 3rounds for time of

21/15/9 of

Box jumps

KB Swings 

Push ups HR

Olympic Gym

Team Wod

150 TTB

150 wall balls

150 box jumps

150 ring push ups

While mate was doing reps the other mate performs DU.

The pair who did the best number of DUs wins.

Tuesday 4/2/14

@17:30 Kallithea

For time:

10-1 reps

Pull ups

Thrusters

@Olympic Gym

Skill: Muscle up progression

10mins EMOM

1 Snatch @75%

3 OHS @75%

Ten mins rest then...

For time :

3rounds 

20 Swings

10 ring Dips

Then 3 rounds 

10 STO

12 burpees

Monday 3/2/14

Repeat all Saturday 

3 rounds for time:

30 Swings

50 DU

@Olympic Gym

5 rounds for time :

7 hang Clean

14 burpees over bar

21 TTB