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