@10 am
3rounds for time :
25 Box jumps
25Thrusterss
25 Pull ups
25 Knees to elbows
@17:00
4rounds for time of:
400m run
20 swings
20 HPDL
@18:00 advanced
3 rounds for time of:
21 thrusters @ 45/60kg
15 DL @ 75/120kg
9 HSPU
Post times on blog please
Παρασκευή 19 Οκτωβρίου 2012
Friday 19/10/12
Saturday @11:00, monday @10:00 and 19:00 kanonika
@10 am
3rounds for time :
25 Box jumps
25Thrusterss
25 Pull ups
25 Knees to elbows
@17:00
4rounds for time of:
400m run
20 swings
20 HPDL
@18:00 advanced
3 rounds for time of:
21 thrusters @ 45/60kg
15 DL @ 75/120kg
9 HSPU
Post times on blog please
@10 am
3rounds for time :
25 Box jumps
25Thrusterss
25 Pull ups
25 Knees to elbows
@17:00
4rounds for time of:
400m run
20 swings
20 HPDL
@18:00 advanced
3 rounds for time of:
21 thrusters @ 45/60kg
15 DL @ 75/120kg
9 HSPU
Post times on blog please
Πέμπτη 18 Οκτωβρίου 2012
Thursday 18/10/12
17:30
1-10 reps and 10-1 reps
Burpees
Knees to elbows
Push ups HR
Between you have to do 200 skipping ropes and then 10-1 reps
Advanced @18:30
10 rounds for time
30DU
7 pull ups c2b
7cleans@40/50kg
7hspu
1-10 reps and 10-1 reps
Burpees
Knees to elbows
Push ups HR
Between you have to do 200 skipping ropes and then 10-1 reps
Advanced @18:30
10 rounds for time
30DU
7 pull ups c2b
7cleans@40/50kg
7hspu
Τρίτη 16 Οκτωβρίου 2012
Wednesday 17/10/12
17.30
4 rounds for RePs of:
Advanced @18:30 ( on time )
Nancy
5 rounds for time of :
400 m run
15 OHS @40kg/55kg
4 rounds for RePs of:
1min Box jumps
1min HPDL
1min suttle run
1min push ups HR
2 mins rest between rounds
2 mins rest between rounds
Advanced @18:30 ( on time )
Nancy
5 rounds for time of :
400 m run
15 OHS @40kg/55kg
Tuesday 16/10/12
17:30
5 rounds of :
20 burpees
20 kb swings
20 push ups
Advanced @18:30 ( ΟΧΙ ΝΩΡΙΤΕΡΑ!!!)
Mary
20 mins amrap of:
5 hspu
10pistols
15 pull ups
5 rounds of :
20 burpees
20 kb swings
20 push ups
Advanced @18:30 ( ΟΧΙ ΝΩΡΙΤΕΡΑ!!!)
Mary
20 mins amrap of:
5 hspu
10pistols
15 pull ups
Δευτέρα 15 Οκτωβρίου 2012
Monday 15/10/12
AM wod @10:00am
10 pull ups
20 push ups
30 squats
25 singles
20 wall balls
3 rounds for time
PM WOD @17:30
10 pull ups
20 push ups
30 squats
25 singles
20 wall balls
3 rounds for time
Advanced
@18:30 MONO
"Eva" post times at my blog please!!!
5 rounds for time of:
800m run
30 kb swings @32/24kg
30 pull ups
10 pull ups
20 push ups
30 squats
25 singles
20 wall balls
3 rounds for time
PM WOD @17:30
10 pull ups
20 push ups
30 squats
25 singles
20 wall balls
3 rounds for time
Advanced
@18:30 MONO
"Eva" post times at my blog please!!!
5 rounds for time of:
800m run
30 kb swings @32/24kg
30 pull ups
Παρασκευή 12 Οκτωβρίου 2012
Saturday 13/10/12
11:00
Beginners
4 rounds for time :
15 pull ups /ring rows
15 box jumps
15 push ups HR
15 wall balls
200m run or 300 jumping ropes (singles)
Advanced
"Arnie"
21 TGU right arm
50 swings
21 OHS Left arm
50 swings
21 OHS right Arm
50 swings
21 TGU Left arm
(Post times on the blog and weight of kb you ve been used)
Πέμπτη 11 Οκτωβρίου 2012
Friday 12/10/12
AM WOD @ 11:30
18 mins amrap of:
10 m bear crawl
10m broad jump
10 push ups
20 singles jumping rope
10mins rest then
3 mins DU
3mins kipping pull ups
PM WOD:
18 mins amrap of:
10 m bear crawl
10m broad jump
10 push ups
20 singles jumping rope
ADVANCED @18.00
*you guys all keep your times as i said in every WOD since the next week i ll be back!!!!
DANIEL :
50 Pull Ups
400m Run
21 Thrusters @40kg M/F
800m Run
21 Thrusters
400m Run
50 Pull Ups
18 mins amrap of:
10 m bear crawl
10m broad jump
10 push ups
20 singles jumping rope
10mins rest then
3 mins DU
3mins kipping pull ups
PM WOD:
18 mins amrap of:
10 m bear crawl
10m broad jump
10 push ups
20 singles jumping rope
ADVANCED @18.00
*you guys all keep your times as i said in every WOD since the next week i ll be back!!!!
DANIEL :
50 Pull Ups
400m Run
21 Thrusters @40kg M/F
800m Run
21 Thrusters
400m Run
50 Pull Ups
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