17:30
20mins amrap of :
18 burpees
34 sit ups
12 wall balls
18:30
18mins amrap of
15 box jumps
12 push ups hr
9 push press
Παρασκευή 30 Μαΐου 2014
Πέμπτη 29 Μαΐου 2014
Thursday 29/5/14
17:30
20mins AMRAP OF :
12 BURPEES
6 KTE
24 SINGLES
18:30
4 rounds for time of:
500m row
20 burpees
25 DU
20 Kb clean (10each)
Τρίτη 27 Μαΐου 2014
Wednesday 28/5/14
17:30
For time :
400m run
100 singles
80 hpdl
60 box jump overs
40 knees to elbows
20 downs up
400m Run
18:30
30 DL @BW
15 c2B pull ups
30 DL
15 C2b pull ups
30 DL
15 C2 B pull ups
For time
Κυριακή 25 Μαΐου 2014
Monday 26/5/14
@17:30
4rounds for time of
400mRun
25 box jump
25 thrusters
@18:30
10mins AMRAP OF:
3/6/9/12/15/18 ETC
STO@40/30KG
TTB
Παρασκευή 23 Μαΐου 2014
Τρίτη 20 Μαΐου 2014
Wednesday 21/5/14
17:30
FOR TIME:
400m Run
100burpees
400m Run
18:30
For time
1000m Row
30 HSPU
1000m Run
Τρίτη 13 Μαΐου 2014
Wednesday 14/5/14
17:30
20mins amrap of:
10 Thrusters
15 burpees
20sit ups
18:30
6 rounds for time :
5 power snatch @35/25kg
10 burpees
15 DL @35/45kg
Tuesday 13/5/14
17:30
For time:
100 singles
80sit ups
60 swings
40 push ups
20pull ups
10 Burpees
100 singles
18:30
4 rounds for time:
400m Run
15 HSPU
15 HPDL
15 cal row
Κυριακή 11 Μαΐου 2014
Monday 12/5/14
18:30 INTERMEDIATE
AMRAP OF:
4 Minute Row (for Calories)
3 Minutes of Pull-Ups
2 Minutes of Bodyweight BackSquat (3/4 BWT for females)
1 Minute of Push Press or Jerk.
Πέμπτη 8 Μαΐου 2014
Friday 9/5/14
For time :
100 OH Lunges
20DU
100 DL
20 DU
100 Sit Ups
20 DU
https://www.youtube.com/watch?v=ubK2iAL_Q34&feature=youtube_gdata_player
Τρίτη 6 Μαΐου 2014
Wednesday 7/5/14
4 rounds for time of :
15 box jumps
15 wall balls
15 burpees
15 sit ups
@18:30
For time:
30 Power clean @40kg
60 burpees over bar
10 HSPU
Κυριακή 4 Μαΐου 2014
Monday 5/5/14
For time :
50 wall balls
40 TTB
30box jump overs
20 ring dips
10burpees
20ring dips
30 box jump overs
40 TTB
50 wall balls
Παρασκευή 2 Μαΐου 2014
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