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ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 17 . 01 . 2020!!!

Εικόνα
FITNESS TEAM WOD (In teams of 2)
14 alt. RFT: 2 clusters, 4 burpee over bar , 8 Front squats
* ONE ATHLETE WORK AT A TIME
** EVERY 3rd' min 15 partner sit ups

INTRO TEAM WOD (In teams of 2)
14 alt RFT:  2 wall climb , 4 burpee, 8 goblet squat
*ONE ATHLETE WORK AT A TIME
** EVERY 3rd min 15 partner sit ups

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 16 . 01 . 2020!!!

Εικόνα
FITNESS WOD IN 14' min running clock :
''Ladder '' 2-4-6-8-10...
Alternating Pistols , Burpees over bar ,
Hang power clean
INTRO WOD In 14 min running clock:
''Ladder'' 2-4-6-8-10...
db snatch , dbs box steps  over , k2c

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 15 . 01 . 2020!!!

Εικόνα
FITNESS WODAMRAP 12:
10 Power clean (add weights in each rnd)
20 cal row / 17 cal bike (alt. rnds)
INTRO WOD3RFT:
10 push ups, 20 sit ups, 30 jump squats,
60 jumping jacks, 60m bear crawl (walk) 60 climbers

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 14 . 01 . 2020!!!

Εικόνα
FITNESS WOD ''FIGHT GONE BAD''
3 RNDS-5 EXERCISES- 1 MIN EACH - 1 MIN REST btw
1. burpees 2. SDHP
3. bow jumps 4. power snatch/ push press
5. Row or Bike 6. REST

INTRO WODAMRAP 7:
50 jump rope , 10 swings, 10 kb SDHP
-rest 2'- AMRAP 7:
20 wall ball, 15 HR push ups, 10 OH med. ball lunges

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 13 . 01 . 2020!!!

Εικόνα
FITNESS WOD 4 RFT:
15 wall balls, 15 swings, 15 T2b,
15 HSPU.
INTRO WOD2RFT:
35 K2c , 35 thrusters, 35 air squat,
35 ring row , 35 burpees

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 10 . 01 . 2020!!!

Εικόνα
FITNESS + INTRO TEAM WOD (In teams of 2)
AMRAP 16:  Alternate rounds of
7 t2b
7 burpees
7 thrusters
  *As #P1 works , #P2 holds a plate OH
**Every  time each team complete 4 rnds total ,
do 21 partner sit ups

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 09 . 01 . 2020!!!

Εικόνα
FITNESS + INTRO WOD 
4RFT: 30 Front squat, 30 push ups
(time cap 10')
-REST 2'-   4RFT: 25 Vups , 25 box jumps
(time cap 10')
-REST 2'-   4RFT: 20 t2b, 20 push jerk
(TOTAL TIME  34')

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 08 . 01 . 2020!!!

Εικόνα
FITNESS + INTRO WOD 
FOR TIME: 21-18-15-12-9-6-3 reps of
double dbs box step up overs
         -//-     shoulder to OH
one db snatches

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 07 . 01 . 2020!!!

Εικόνα
FITNESS + INTRO WOD 
6RFT: 21 Wall ball
            14 deadlift
             7 pull up # ring row

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 03 . 01 . 2020!!!

Εικόνα
FITNESS + INTRO WOD 
EMOM 35: 1. 16 Jump over box
                    2. 20 swings
                    3 15/12 cal row or battle ropes 20
                    4. 5 db burpees
                     5. 16 sit ups or REST