Cate Cross Xanthi

Εξοπλισμός

WOD-cfxanthi

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 30. 10. 2017!!!

FITNESS WOD FOR TIME:

20-16-12-8-4-8-12-16-20

Power clean, jump over box

 

INTRO WOD AMRAP 6 x2

50m bear crawl, 14 wall ball, 7 pull up (use band)

-rest btw Amraps 1' min.-

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 27. 10. 2017!!!

FITNESS TEAM WOD (In pairs of 2)

10 RFT: Each athlete must complete one rnd of:

30 swings, 20 box jumps, 10 burpee-double kb

as the other athlete do as rope climps deadlift

*switch stations when the 1st athlete complete 1 rnd

of all exersiceses.

*WINS THE TEAM WHO FINISH FASTER 10 RNDS+MOST ROPE CLIMBS

 

INTRO TEAM WOD (In pairs of 2)

FOR TIME: 800m run together

75 T2b/k2e, 100 alt. partner wall balls

125 box jumps, 150 alt. partner burpees

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 26. 10. 2017!!!

FITNESS WOD AMRAP 14:

4 Push press, 50m farmers carry, 100m run, 4 front rack lunges

8 push press, 50m farmers carry,100m run,  8 front rack lunges,

12 push press, 50m farmers carry, 100m run, 12 front rack lunges

 

INTRO WOD AMRAP 14:

6 thrusters, 12 sit ups, 18 squat jump over bar,24 deadlifts

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 25. 10. 2017!!!

FITNESS WOD 5RFT:

20 alt. db snatches, 2 rnds ''CINDY''

*''CINDY''---> 5 pull ups,10 push ups, 15 squat

 

INTRO WOD FOR TIME:

Buy in, 30 knees to chest/ knees to elbows

then, 21-15-9 Swings, burpee- box jumps 

cash out 30 k2c/k2e

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 24. 10. 2017!!!

FITNESS WOD FOR TIME:

Buy in, 1000m  Row then, 

21-15-9 kb SDHP, box jumps

cash out, 30 OHS

 

INTRO WOD FOR TIME:

60 db thrusters, 60 plate sit ups, 60 push ups

60 plate GTOH, 60 squat jump, 30 burpees

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 23. 10. 2017!!!

FITNESS WOD FOR TIME:

4 Rnds of: 10 HSPU, 12 burpees, 200m run 

finally, 30 thrusters

 

INTRO WOD AMRAP 14:

15 Wall ball, 40 mountain climbers,

7 burpees, 40 walking lunges

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 20. 10. 2017!!!

FITNESS TEAM WOD (In pairs of 3)

FOR TIME: Run together 1000m 

*stop every minute and do 3 burpees sychronized.

then, 3 Ruds of: 30 box jumps

                        30 hang power clean

                        30 battle ropes

finally, 10 bar facing sychronized burpees.

When they come in from the run, each person starts at

a different movement , the team of 3 with rotate movements 

once EVERY person has completed the movement they are on 

each partner  will do each movement 3 times!

 

INTRO TEAM WOD (In pairs of 2) 

20RFT: each athlete must complete one  rnd of: 

3 thruster 

6 push ups

9 squat   and switch stations

*Every time each partner  complete 1 round and before 

switch stations, must do 4 sychronized bar facing

burpees over bar 

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 19. 10. 2017!!!

FITNESS WOD ''Hellen'' 3RFT:

400m run, 21 swings, 12 pull ups

 

INTRO WOD scaled ''Hellen'' 3RFT:

400m run, 21 Russian swings, 12 Ring row or jumping pull up

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 18. 10. 2017!!!

FITNESS WOD 4RFT:

10 Double db thrusters,20 air squats, 10 db snatches

20 double db walk lunges, 100m run (with db)

 

INTRO WOD AMRAP 12:

20 Thrusters, 10 burpee over bar, 20 K2c (knees to chest),

100m run.

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 17. 10. 2017!!!

FITNESS WOD E3MOM 12:

10 C2b - pull up, 20 push press, 10 T2b, 20 back squat

 

INTRO WOD 4RFT:

30 box jumps

20 HR push ups

10 deadlift

Αρχείο WOD

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