Cate Cross Xanthi

Εξοπλισμός

WOD-cfxanthi

ΠΡΟΓΡΑΜΜΑ WOD 06.10.2015

INTRO WOD

5RFT:

9 HR push ups

12 Deadlift

15 Battle ropes

18 Mountain climbers

100m Run

 

FITNESS WOD 

4RFT:

30 Wall balls

5 Bar MU (10 Pull up or Ring row)

15 OHS (Overhead squat)

ΠΡΟΓΡΑΜΜΑ WOD 05.10.2015

INTRO WOD

FOR TIME:

21-15-9

Thrusters

k2c/k2e

Sit ups

*every time you complete 1 round, 100m run

 

FITNESS WOD

FOR TIME:

20-10-5

Power Clean

T2b

Burpee- box jump

-rest 3'-

FOR TIME:

20-10-5

Air squat

Pull ups

Burpee- box jump

ΠΡΟΓΡΑΜΜΑ WOD 02.10.2015

INTRO & FITNESS TEAM WOD

(In teams of 2)

Team vs Team

 

WOD 1:

Team A run 800m Relay Farmer' s walk 200m per athlete and switch while Team B completes as many rounds as possible of:

10 Push press

5 Burpees

(one teammate will complete entire round then next athlete)

*WOD is over once each team as completed 2 Rounds of 800m Relay

SCORE AMRAP

-rest 2'min-

 

WOD 2:

(In pairs of 2)

AMRAP 14:

4 Snatch

20 DU

4 Air squat

Continue AMRAP adding 1 rep every round to Snatches and Airsquats, DU stay at 20

e.t. 4 Snatch 

20 DU

4 Air squat

5 Snatch

20 DU 

5 Air squat

6 Snatch

20 DU

6 Air squat

*Teammates change every 30''

ΠΡΟΓΡΑΜΜΑ WOD 01.10.2015

INTRO & FITNESS WOD

"XANTHI CROSS GAMES 2015"

WOD I

 

ΠΡΟΓΡΑΜΜΑ WOD 30.09.2015

INTRO WOD

4RFT:

150 Jump rope

50 Air squat 

25 HR push ups

 

FITNESS WOD

AMRAP 12:

6 Front squat

9 Ring Dips

12 T2b/k2e

15 Air squat

ΠΡΟΓΡΑΜΜΑ WOD 29.09.2015...

INTRO WOD

EMOM 12:

8 Ring Row

6 Thrusters

4 Squat jump

FITNESS WOD

AMRAP 14:

20 Deadlift

10 Pull ups

5 HSPU

ΠΡΟΓΡΑΜΜΑ WOD 28.09.2015...

INTRO WOD

5RFT:

20 (pull up) k2c

30 push ups

40 sit ups

30 squat

100m run

 

FITNESS WOD

"LADDER":

AMRAP 8: 3/8,4/10,5/12:

3 pull up

8 front rack alternative lunges...

-rest 1'-

AMRAP 5:

6 burpee over bar 

12 sit ups

 

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')

Αρχείο WOD

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