Saturday 1/11/14

Jerk apo Rack

5 reps @65%

3reps @70%

3 reps @80%

3reps @85%

1rep @90%

1rep @95% 

E2MOM 10 mins :

1x power clean + hang Clean + clean @70% 

Clean pulls 3x3 @110% 

Front squat 

5 reps @ 65%

5reps @75%

5reps @80%

3reps @90%

3x 1rep @95%

Wod: 

For time: 21-15-9 

Clean 

Ring Dips

A. 3x (not for time)

12 ραχιαιοί

12 κοιλιακοι

12 wall balls

12 push ups 

B. EMOM 9mins :

10x box jumps unbroken

10x hollow rocks

10 x kipping 

C. 3 rounds for time: 

400m Run

21 swings

12 pull ups

Time cap 17mins 

D. 3x 

30 skoinaki (καλο ειναι να γινουν διπλά εστω κ τα μισά)

30 Sit Ups

E. Stretching!!!