Welcome the OPEN 2015 Heavy DayClean N Jerk 2-2-2-2-2-2-2 At 20:30 Marianna Tzourtzek will do 15.1 in her road to regionals for 5th time. Be there!!!
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A. Front SquatsMobility/ Technique/ Strength B. WOD800m Run
40 KB Sings 400m Run 40 Pull Ups 200m Run 40 Box Jumps A. SkillDifferent ways S2O B. WODB1. EMOM 8 mins 7 TTBs+7 Push Ups B2. A.M.Reps A.P For 10 mins 2-4-6-8-....... S2O Burpees C. CooldownA. SkillsHand Stand B. WODC. CooldownA. SkillsOne Arm KB Russian Swings B. WODWith a running Clock B1. 5 rounds of 20 One Arm KB.R.Swings (10/10 Alt/ Rx 24kg/16kg) 10 Push Ups When the Clock hits 7 mins B2. 18 Goblet Squat 36 Sit ups 14 Goblet Squat 28 Sit ups 10 Goblet Squat 20 Sit ups When the clock hits 14 min B3. 30x 1 burpee+10m Shuttle Run C. CoolDownWODA. Skill SDHP
B. In 10 mins find your deadlift R.M.. C. 4 rounds for reps 1 min SDHP (Rx 40kg/30kg) 1 min Box Jumps (Rx. 60cm/50cm) 1 min TTBs 1 min Rest Dont Forget 20.00-21.00 Gymnastics with Greek National Team Coach Mr. Aggelou A. Skills: Kipping Pull Ups B. Athens ThrowDown Q.15.1For time :
80 wall balls 9/6kg (20/14lbs) 10ft/9ft (3,00/2,75m) 60 pull ups 40 Front squat 20 Facing Burpees over bar Time cap 20mins FitnessA.
10 mins EMOM 20sec Hollow 20sec Hanstand facing to the wall B. 3 rounds of 30 DUs 4 rounds Cindy* Time Cap 20 mins * 1 round Cindy 5 pull ups 10 push ups 15 squat C. Work for 10 mins on DUs A. Skills:Hang Power Clean B. WOD |
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October 2016
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