Pizza Connection

All AROUND

Warm Up: 5min



Stretching : 5 min

Technique : Turkish Get Up

5 Rounds : 1min exercise 30''rest Between Exercises

a. Turkish Get Up

b. Swings

c. Push press

TEN TO ONE

Warm up 10 min

Streching 10 min

Technique : Turkish Get Up KB

PAIN STORM:

10 Front Squat 10 Push Press 10 Thrusters
2 Box Jumps     2 Pull Ups      2 Burpees

8 Front Squat   8 Push Press   8 Thrusters
4 Box Jumps    4 Pull Ups       4 Burpees


6 Front Squat   6 Push Press  6 Thrusters
6 Box Jumps    6 Pull Ups      6 Burpees

4 Front Squat   4 Push Press   4 Thrusters
8 Box Jumps     8 Pull Ups      8 Burpees

2 Front Squat   2 Push Press    2 Thrusters
10 Box Jumps  10 Pull Ups      10 Burpees

WOD - BEllY

http://www.youtube.com/watch?v=I50-lMmFmxI&feature=player_embedded#!

Technique : Ring pull ups

WOD:
AMRAP 10 min:
12 heavy Goblet squat 24kg
10 burpees
8 Ring pull ups (full of range)

500 COMBO SIT UPS

Heavy BW

Warm up 10 min CF HELLAS

STretching 5 min

Technique: Dead Lift


WOD:

10-1: Dead lift BW

10-1: Knees to elbows

10-1: Ring Dips/Dips

Taurus

agilty warm up 10 min

Stretching 5 min

Technique :  Turkish Get up



WOD A:

5 rounds of:

5 Burpees
10 sit ups
15 push ups
20 air squat
25 box jumps



WOD B:

10 push ups +1 jump
9 push ups + 2 Jumps
8 push ups + 3 jumps
7 push ups + 4 jumps
6 push ups + 5 jumps
5 push ups + 6 jumps
4 push ups + 7 jumps
3 push ups + 8 jumps
2 push ups + 9 jumps
1 push up + 10 jumps

Time for girls

Warm up: football Cf warm up 15min

Stretching: 10 min

Cindy - 10 min for rounds

Helenita:

3 Rounds For Time:

400m Run

21 Swings

12 Pull Ups