Νοέμβριος 2020

QUARANTINE WOD DAY 211 . core 3 rounds of8 cobra push ups8 birddog each side20 alternative leg raises2 . 3 rounds for time30  db snatches (15+15)30 hollow rock30 front rack lunges with a db3 . accessory work3 rounds10 pike push

QUARANTINE WOD DAY 201 . core 3 rounds of1 min plank30 sec side plank30 sec superman hold2 . e3mom x 58-10 db clean & jerk each hand10 front rack lunges each hand10 v-ups3 . accessory work3 rounds of10 db row

QUARANTINE WOD DAY 191 . core 3 rounds of20 bridges20 crunches30 sec hollow hold30 sec superman hold2 . 11 min amrap10 alternative db snatches10 burpees15 squats3 . accessory work3 rounds10-15 biceps curl10-15 overhead triceps extensions

QUARANTINE WOD DAY 181 . core 3 rounds of15 v-ups15 frog bridges30 sec side plank2 . 30-20-10 reps ofgoblet squats & chair dips3 . 4 rounds of10 db pull over8 chest floor pressmax rep diamomd push upsrest as needed

QUARANTINE WOD DAY 171 . core 3 rounds of20 shoulder taps from hollow hold position10 goodmornings with a dowel10 dowel pass through10 down up2 . for time70 front rack lunges60 kb swings50 push ups40 db snatches30 burpees over db3 .

QUARANTINE WOD DAY 161 . core 3 rounds of30 sec hollow hold30 sec superman hold20 sec copenhagen plank each side2a . 0-5 min21-15-9 reps ofswings & v-ups2b . 5-10 min21-15-9 reps ofjump squats & push ups2c . 21-15-9 reps ofkb

QUARANTINE DAY 151 . core: 3 rounds of10 chair brigdes8 one leg v-ups each side8 side plank reach through2a . 4 sets of 8-12 repsfloor chest press with 1 db (depending on the weight) left + right handmax rep diamond

QUARANTINE DAY 141 . core: 3 rounds of20 alternative leg raises8 reps side bridging- add single leg hip abduction each side10 one leg bridges2 . e2mom for 12 min with 1 dbmin 0-2, right hand,  8 db front squats -

1 . warm up3 rounds of40 mountain climbers20 jumping jacks10 front step lunges2 . 4 min amrap4 db presses right hand - 4 overhead front step lunges right legthen leftrest 2 min and do4 min amrap8 kb swings - 4

QUARANTINE DAY 121 . core, 3 rounds of10 dead bug8 birddog each side30 sec side plank2a . 3 rounds of10 db one arm row10 db push press10 diamond push upsrest as needed2b . 3 rounds of20 alternative front step lunges