Cate Cross Xanthi

Εξοπλισμός

WOD-cfxanthi

ΠΡΟΓΡΑΜΜΑ WOD 25.09.2015...

INTRO - FITNESS

TEAM WOD

(In pairs of 3)

AMRAP 20:

#P1: 200m Farmers walk

#P2: 20 reps Battle rope,

20 Swings

5 Burpees over rope

#P3: "LADDER" 10/2, 15/3, 20/4...

Thrusters

Wall clomb

(Thrusters added per 5 reps, wall climb per 1 rep)

*P1 determine the change and goes to P2 position, P2 to P3 and P3 to P1

*SCORE is determined by the max reps of burpees

ΠΡΟΓΡΑΜΜΑ WOD 24.09.2015...

INTRO WOD

AMRAP 4:

20 Air squat

15 HR push ups

-rest 1 '-

AMRAP 4:

20 Box jump

10 Push press

-rest 1'-

AMRAP 4:

100m Run

10 Thrusters

 

FITNESS WOD

2 Rounds -AMRAP 7 each round

5 Full Snatch

100m Run

-rest btw 90"sec-

 

ΠΡΟΓΡΑΜΜΑ WOD 23.09.2015

INTRO WOD

FOR TIME:

100m Walking lunges, 5 Burpees

75 kb SDHP, 5 Burpees

50 Box jump, 5 Burpees

25 HR push ups, 5 Burpees

100m Sprint

 

FITNESS WOD

FOR TIME:

21 OHS, 42 Pull ups, 100m Run

15 OHS, 30 Pull ups, 100m Run

9 OHS, 18 Pull ups, 100m Run

3 OHS, 6 Pull ups, 100m Run

(Time cap. 20')

ΠΡΟΓΡΑΜΜΑ WOD 22.09.2015

INTRO WOD

FOR TIME:

200m Run, 25 Wall ball, 15 Burpees, 12 Pull ups (use band)

200m Run, 20 Deadlift, 15 Burpees, 12 Pull ups

200m Run, 15 Front squat, 15 Burpees, 12 Pull ups, 200m Run

 

FITNESS WOD

5RFT:

9 Deadlift

6 Power clean

3 Push press (use the 60%of your clean MR)

200m Run

ΠΡΟΓΡΑΜΜΑ WOD 21.09.2015

INTRO WOD

FOR TIME:

20 Swings

30 alt. kb Thrusters

20 Push ups

30 Sit ups

20 kb SDHP

30 Burpees

20 Swings

200m Run

 

FITNESS WOD

FOR TIME:

50 alt. lunges

40 Burpees

30 T2b/k2e

10 Ring dips

when the running clock reaches 9'min begin part 2:

FOR TIME:

100m Run

3 Squat clean (50%)

100m run

2 Squat clean (65%)

100m Run

1 Squat clean (75%)

Αρχείο WOD

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