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ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 12. 12. 2019!!!

Εικόνα
FITNESS WOD semi - Marathon 
6RFT: 4 deadlift , 3 power clean ,
2  squat clean , 1 clean & jerk
-rest 1'-  4RFT: 6 OHS , 8 t2b , 12 wall ball
-rest 1'- FOR TIME: 21-15-9 power snatch, 100m run
INTRO WOD3RFT:
50 sit ups , 40 squats, 30 swings,
20 burpees, 10 push ups, 5 wall climb

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 11. 12. 2019!!!

Εικόνα
FITNESS WODAMRAP 12:
3-6-9-12...thrusters
6-8-10-12...pull ups
9 burpee box jumps
INTRO WODAMRAP 12:
''Ladder'' 10 cal row
10-12-14-16...wall ball , burpees

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 10. 12. 2019!!!

Εικόνα
FITNESS WOD 3 Rnds -AMRAP 3: each
6 HSPU, 9 Hang power clean
-rest btw amraps  30 sec -
then,  AMRAP 4:
10 burpee over bar , 20 DU
INTRO WOD: 2 rnds of: 10 thrusters, 20 sit ups
2 rnds of: 10 push press, 10 ring row             
2 rnds of: 10 front squat, 10 burpees
-rest every 2 rnds 30'' sec -

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 09. 12. 2019!!!

Εικόνα
FITNESS WOD In 15' min:
10-9-8-7...3-2-1 power snatch , t2b
then, -rem time: AMRAP :
30 Front rack lunges, 30 sit ups
INTRO WOD 
AMRAP 14: 50 Jumping jacks,
20 push ups, 20 burpees, 50 jumping jacks.
20 air squat, 20 crunches

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 06. 12. 2019!!!

Εικόνα
FITNESS TEAM WOD (In teams of 2)
AMRAP 20: 50 air squat , 50 push ups,
50 plate lunges, 50 plate sit ups, 50 burpees, 50 climbers
* ONE ATHLETE WORK AT A TIME WHILE THE OTHER
-->holds a barbell in front rack
INTRO TEAM WOD (In teams of 2)
TABATA 20:  TABATA 4:
alt athletes goblet squat
TABATA 4:
alt athletes swings
TABATA 4:
alt athletes kb russian twists
TABATA 4:
alt athletes wall balls
TABATA 4: alt athletes burpees

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 05. 12. 2019!!!

Εικόνα
FITNESS WODAMRAP 7:
50 DU , 30 Swings , 15 push press
-rest 1'-  AMRAP 7:
30 DU , 20 Swings , 10 push press
INTRO WODAMRAP 6:
''Ladder'' 10 -12-14...Wall balls, sit ups
-rest 2'-  AMRAP 6:
''Ladder'' 10-12-14...plate GTOH ,TTR

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 04. 12. 2019!!!

Εικόνα
FITNESS WOD FOR TIME:
5-6-7-8-9-10 Power snatch
10-12-14-16-18-20 (C2b ) pull ups
 wall balls 
INTRO WODFOR TIME:
5-6-7-8-9-10 Burpees
10-12-14-16-18-20 swings
10  push ups
20 air squats

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 03. 12. 2019!!!

Εικόνα
FITNESS + INTRO WOD AMRAP 12:
40 air squats, 20 T2b /K2e/k2c,
10 HSPU/HR push ups

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 02. 12. 2019!!!

Εικόνα
FITNESS WOD5RFT:
15 Deadlift, 10 bar facing burpee over bar ,
5 power clean (70%-80%)
INTRO WOD5RFT:
14 deadlift,10 cal bike, 7 db thrusters,10 sit ups

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 29. 11. 2019!!!

Εικόνα
FITNESS + INTRO TEAM WOD 

FOR TIME: 150 swings
                     150 db snatches
                     150 sit ups
*ONE ATHLETE WORK AT A TIME
**Every time the athlete who works brakes
the other  must complete 1 rnd ''CINDY''  and switch