Cate Cross Xanthi

Εξοπλισμός

WOD-cfxanthi

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 13. 10. 2017!!!

FITNESS TEAM WOD (In pairs of 3)

-''DT'' for 3-  (''DT''--> 12 deadlift, 9 Hang power clean,6 jerk)

FOR TIME:

#P1--> 1 Rnd ''DT''

#P2--> Row or bike

#P3-->Plank hold

*Each athlete must complete 5 rnds ''DT''

Switch stations when #P1 complete 1 rnd ''DT''

 

INTRO TEAM WOD (In pairs of 2)

FOR TIME:

75 burpee

100 plate GTOH

75 Box jump

100 plate sit ups 

75 wall ball 

100m partner carry (each)

*One athlete work at a time. Must complete each exercise

before go to another 

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 12. 10. 2017!!!

FITNESS + INTRO TABATA WOD

TABATA 4: Wall ball

TABATA 4: Toes to bar/ knees to elbows(chest)

TABATA 4: Row  or bike for calories

TABATA 4: Power cleans / swings 

-rest 1' min. btw  tabatas -

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 11. 10. 2017!!!

FITNESS WOD 5 Rnds- AMRAP 3 each- 1' min rest  btw-

200m run max reps power snatches

 

INTRO WOD FOR TIME:

40 box jumps, 30 wall balls, 20 deadlift, 10 burpees,

20 deadlift, 30 wall balls, 40 box jumps, 100m sprint

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

FITNESS WOD ''Annie''

FOR TIME: 50-40-30-20-10 reps

Double unders, sit ups (time cap 12')


INTRO WOD 5RFT:

9 double db thrusters, 9 burpee-box jump

18x 20m shuttle sprints, 18 ring row

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 09. 10. 2017!!!

FITNESS WOD AMRAP 18:

5 Deadlift, 16 box jumps, 5 deadlift, 15 HR push ups

INTRO WOD AMRAP 16

10 jumping pull up, 20 wall ball, 10 K2c/k2e

200m run with med. ball

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 06. 10. 2017!!!

FITNESS TEAM WOD (In pairs of 2)

FOR TIME

400m run (both athletes)

#P1--->120 deadlift     #P2---> squat hold

#P1---> 100 push press   #P2---> Hold a plate OH

#P1---> 80 alt. kb snatches  #P2---> Hand stand hold

#P1---> 60 HR push ups   #P2---> Plank hold

400m run with plate (both athletes & switch 

                                   the plate every 50m)

INTRO TEAM WOD (In pairs of 2)

Complete as a team, 20 alternate  rounds of:

15 wall ball, 10 push ups, 5 burpees

*As #P1 work the 3 movements, #P2 runs

Switch when P1 complete one round (3 exercises)

WINS the team  who complete first 20 rounds

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 03. 10. 2017!!!

FITNESS WOD FOR TIME:

21-15-9 Hang clean, burpee over bar,

OH lunges, 200m run.

 

INTRO WOD AMRAP 6 x 2 -rest 2' min btw Amraps-

30 swings, 20 box jumps, 10 push ups

ΠΡΟΓΡΑΜΜΑ WOD ΓΙΑ ΣΗΜΕΡΑ 02. 10. 2017!!!

FITNESS WOD 3RFT:

8x 20m shuttle sprints, 20 alt kb snatches

20 pull ups, 200m farmers carry

 

INTRO WOD FOR TIME:

400m run, 60 jumping back squat, 12 squat jump,

12 burpee over bar, 300m run, 6 jumping back squat,

10 squat jump, 10 burpee over bar, 200m run,

6 jumping back squat, 8 squat jump, 8 burpee over bar

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

Αρχείο WOD

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