Cate Cross Xanthi

Εξοπλισμός

WOD-cfxanthi

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 29. 09. 2017!!!

FITNESS TEAM WOD (In pairs of 2)

FOR TIME: For 10' min. ''Death by.. ''clean & jerk.

Start with 50% of boths MR doing 2 reps each

Ascending weight in each set up to 80%

increasing every minute one rep each athlete

                      -rest 2'-

10 RFT: 20 clean & jerk as the other athlete

flipping the tire for distance

*Switching when the athlete who lift complete all reps of C & J.

 

INTRO TEAM WOD (In pairs of 2)

FOR TIME: 400m (both athletes)

#P1--->120 Wall ball #P2 ---> plank hold   

#P1--->100 Deadlift  #P2 ---> max reps sit ups

#P1--->80 Burpee over bar #P2 ---> jump ropes

#P1--->60 knees to chest  #P2 ---> REST

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 28. 09. 2017!!!

FITNESS WOD 4Rnds of:

8 burpee over bar with the plate,

8 OH alt. lunges

100m run with plate     -rest 1'-2' min. -

4 Runds of: 10 deadlift, 35 air squat, 21 push ups

 

INTRO WOD 4RFT:

20 Wall ball, 20 sit ups with med. ball, 20 box jumps, 20 push ups,

20 mountain climbers,

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 27. 09. 2017!!!

FITNESS WOD FOR TIME:

20 Kcal Row, 20 push ups, 40 box jumps, 400m run, 

40 clean, 40 burpees, 20 kcal bike


INTRO WOD FOR TIME:

15 kb SDHP, 15 Swings, 15 goblet squat, 200m run with kb,

10 kb SDHP, 10 swings, 15 goblet squat, 200m run with kb,

5 kb SDHP, 5 swings, 5 goblet squat, 200m run with kb.

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 25. 09. 2017!!!

FITNESS WOD AMRAP 7:

7 Hang power clean, 7 burpee over bar, 7x 20m shuttle sprints 
   - rest 2'-

AMRAP 7 : 7 deadlift, 7 burpee over bar, 70 DU

INTRO WOD 3Rnds -AMRAP 4 each:

6 double db thrusters, 6 pull up (use band) or

ring row, 12 one db sit ups

-rest 1' min. btw Amraps - 

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 22. 09. 2017!!!

FITNESS TEAM  WOD (In pairs of 2)

FOR TIME: 17 deadlift (each) (M: 80 -120 kg / F: 40-60 kg)

76 push ups, 17 pull ups (each)

76 T2b, 17 STOH (each) (M:40-60 kg/ F :15-25 kg

76 calories, 17 wall balls (each) 76 burpees

17  power clean (each), 76 swings

*both people do 17 of each exercise btw the exercises

with 76 reps which do combined

INTRO TEAM WOD (In pairs of 2)

FOR TIME: 50 Ring row (or 25 pull ups)

50 deadlifts, 50 push ups 

50 burpee-box jumps, 100 grasshoppers

50 Thrusters, 50 sit ups

50 swings, 50 down ups, 100 run together

* both people must complete together each exercises/

ONE of them work at a time.

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 21. 09. 2017!!!

FITNESS WOD FOR TIME:

18-15-12-9-6-3 T2b, deadlift, jump over box

INTRO WOD 4RFT:

10 Wall ball, 8 thrusters, 6 front rack lunges,

200m run with med. ball

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 20. 09. 2017!!!

FITNESS WOD 4RFT:

1 min. swings, 1 min. GTOH, 1 min. burpee over bar,

1 min. REST.


INTRO WOD FOR TIME

50-40-30-20-10 Jump ropes, Air squat, Mountain climbers

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 19. 09. 2017!!!

FITNESS WOD AMRAP 7

10 alternate db snatches, 5 burpees 

-rest '2 -  FOR TIME:

 400m farmers walk - STOP every 50m 

and do 10 double dbs thrusters 

INTRO WOD 2 RFT:

25 back squat, 50 sit ups, 25 push ups,50 grasshoppers, 250m run

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 18. 09. 2017!!!

FITNESS WOD FOR TIME:

30 pull ups, 30 swings, 300m run, 20 pull ups, 

20 swings, 200m run, 10 pull ups, 10 swings, 100m run

60 twist sit ups,  with kb. 

INTRO WOD AMRAP 14:

18 jump over box, 14 ring rows, 10 box dips

Αρχείο WOD

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