Thursday 13/11/14

Intro: 

A. 4x 

10x KB swings

12 x box jumps

14 x push ups HAND RELEASE 

B.  4mins Double Unders  in every min 5 burpees

C. 

5 rounds for time of: 

5 x kipping pull ups

10 x burpees 

15 KB SDLHP ( sumo deadlift high pull) 

D. 4x (not for time) 

25 knees to elbows 

25 hollow rocks 

Level 1: 

A. 3sets x 

20secs x Handstand hold chest on the wall 

10x strict TTB 

10x ring Dips /stationary (NO Bands) 

B. 4 rounds for time of:
KB Push Press x 15 reps
Bar Facing Burpees x 15 reps

Rest 4 minutes then . . . 

4 rounds for time of:
 Pull-Ups x 20 reps
Box Jumps x 20 reps

C. 10/8/6/4/2 (NOT FOR TIME)

Strict pull ups

Push ups HR

D. Αν υπάρχει χρόνος! 

100DU για χρόνο!!! Time cap 10mins 

Level 2:

A. Climb the ladder : 

1 strict pull up+ 1 hspu

2 strict pull ups + 2 hspu

3+3 etc until you fail 

Time cap 10mins 

B. For time:

50 swings @20-24/16kg 
40 box jump
30 pull ups
20 OH lunges reverse @40/30kg
10 TTB unbroken 
20 OH lunges reverse @40/30kg
30 pull ups
40 box jumps
50 swings
time cap 23mins

C. HANDSTAND HOLD (10mins)