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ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 22 . 02. 2019!!!

Εικόνα
FITNESS + INTRO TEAM WOD (In teams of 3)

FOR TIME:  2 rnds of:

#P1--> 20 jump over box  #P2 --> 60 DU or 150 singles
as #P3--> Rope climbs (amrap)
2 Rnds of : #P1--> 30 wall ball #P2--> 20 Hang clean
as  #P3 -->box  dips (amrap)
2 Rnds of : #P1--> 20 pull up #P2 --> 30 push ups
as   P3 --> Air squat (amrap)

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 21 . 02. 2019!!!

Εικόνα
FITNESS WOD2 Rnds of:
20 wall ball, 12 cal row or bike, 10 burpee over bar ,
5 power clean
2 Rnds of: 12 cal row or bike , 10 burpee over bar
5 power clean
2 Rnds of: 10 burpee over bar , 5 power clean

INTRO WODFOR TIME:
Buy in , 150 single jump ropes, then
2 Rnds of: 15 front squat, 20 ring row,
15 push press, 20 back ext. , 15 back squat, 20 push ups
Cash out , 50 sit ups

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 20 . 02. 2019!!!

Εικόνα
FITNESS + INTRO WODFOR TIME:

20 HSPU/ HR push ups, 20 GTOH/ INTRO --> with plate
200m run, 15  -//-          , 15     -//- 
150m run, 10   -//-         , 10    -//- 
100m run, 5     -//-         ,  5     -//-  , 50m run

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 19 . 02. 2019!!!

Εικόνα
FITNESS WODFOR TIME:
10-9-8-7-6-5-4-3-2-1
Power snatch, wall ball, med. ball sit ups

INTRO WODFOR TIME:
''Ladder'' 10-9 ...3-2-1 HR push ups
20 swings (at all rnds)
1-2....8-9-10 Burpee over kb

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 18 . 02. 2019!!!

Εικόνα
FITNESS WOD 7RFT:
30 Climbers, 15 one alt  OH kb squat (alternating)
5 HSPU, 30m kb OH walk

INTRO WOD EMOM 14:
50 jump ropes -rem time k2c/t2b (even min)
-rem time thrusters (add min)

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 15 . 02. 2019!!!

Εικόνα
FITNESS TEAM WOD (In teams of 2)
FOR TIME: 100 Wall ball, 100 t2b, 50 HSPU,
100 OHS, 100 steps over box with med. ball, 50 push ups
*one athlete work at a time

INTRO TEAM  WOD (In teams of 2)
AMRAP 16: Alternate  rnds of:
20m kbs farmer carry , 10 double kb russian swings
5 squat jump over kbs
* stop every 2nd min and do 4 sychronized burpees

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 14 . 02. 2019!!!

Εικόνα
FITNESS WODAMRAP 14:
25 dumbbell sumo deadlift, 200m run,
20 pull up, 200m run, 25 db snatches, 200m run,

INTRO WODAMRAP 6 X2  -rest 1' min btw amraps-
25 box jumps, 20 knees to chest,
25 ring row, 20 alt shoulder taps (plank position)

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 13 . 02. 2019!!!

Εικόνα
FITNESS WOD8RFT:
8 power clean, 8 burpees, 8 pistols

INTRO WOD4RFT:
10 front squat, 15 hang clean, 20 burpee over bar,
25 cal Row or 20 cal Bike

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

Εικόνα
FITNESS WOD 3RFT:
30 kcal row or 25 kcal bike, 20 double dumbbell
front lunges, 10 double db press step up over  box

INTRO WOD3RFT:
30 push press, 30 deadlift (same barbell) ,
30 wall ball, 30 med ball sit ups.

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 11 . 02. 2019!!!

Εικόνα
FITNESS + INTRO WODFOR TIME:
300m run, 30 swings, 30 air squat
200m run, 20 swings, 20 back squat
100m run, 10 swings, 10 front squat
cash out, 30 burpee over bar