Windy Wod

20 km Biking under the rain : 45min 12sec

20 km Biking  against the wind : 54min 09sec


WOD:  100 Thrusters
            50 burpees

WOD Vatopedi

WOD A: 1km Swim

WOD B:  3 Rounds For Time Of:

               200 m run uphill -downhill

               15 swings
       
               10 push ups
         
               10 walking lunges OH carry 15kg SandBag ( 5 Each Leg )



Training Place : Vatopedi's House
       
    Marianna: 12.20
            Irene: 17.34

AMRAP - something like Cope

WOD A:  1 km  swim

WOD B:   10 min Amrap:


10 power snatch ( 15kg sandbag)

100 m run uphill -downhill

10 burpees

Total: 5 rounds - 1 more  half round except 10 burpees

Cycling

30km Cycling early in the morning at 7 am!! Time: 1 hour 37 min

1km Swim

As Many Rounds As Possible:

10 burpees
10 pull ups
10 sit ups

Marianna: 14 rounds
Jimmys 10 rounds

15 min jump rope as many DU as possible

Wod Sea View

A. 30km Cycling : 1 hour 25 min

B. 1km swim 

C. 50 Push ups with Sandbag on Back  15kg : 1.11''

WOD - Seasick

warm up : 1 MILE SWIM



Technique: DU

Morning  WOD:

Seasick: 3 rounds for time of

200m swim
15 push ups
10 walking lunges

Evening WOD on Jimmy's Place:

3 rounds of :

100 kicks on the  punching bag
50 sit ups
50 waves with the rope
20 dead lifts
15 dips on paralletes
15  burpees

Guest Star Jimmys

WOD - B.M M.T.

WARM UP:
25 sit ups 25 back extensions
25 squats 25 lunges
25 pull ups 25 push ups
25 swings 10kg 25 dead lifts  15kg sandbag

WOD B.M.M.T:

5 rounds for time of:
15 box jump burpees
10 deadlifts 25kg sandbag
 5 pull  ups


Marianna: 13.23
Konstantinos: 18.34