Φεβρουάριος 2021

QUARANTINE WOD DAY 821 . 3 rounds of20 jumping jacks / 30 jumps rope40 mountain climbers30 sec superman hold30 sec hollow hold2 . for time100 du or 200 su or 75 jumping  jacks then5 rounds of10 burpees15 push ups20 kb

QUARANTINE WOD DAY 811 .  3 rounds of5 birdog each side8 side plamk with leg abduction each side5 hand walkout to push up2 . for time (split reps)30 db hang power clean & jerk30 db snatches30 db front squats3 .

QUARANTINE WOD DAY 801 . 3 rounds of30 mountain climbers8 side plank reach through (use a bottle of water for extra weight)15 bridges with your feet on a physio ball or a chair2 . for time100 kb swingson the top

QUARANTINE WOD DAY 791 . 2 rounds of20 alternative leg raises20 bridges20 hollow rock20 scapula push ups2 . 4 rounds of12 db hang power clean each hand12 hspu or 24 push ups50 du or 100 su or 40 jumping jacks3

QUARANTINE WOD DAY 781 . 3 rounds of4 hip airplane20 dead bug10 leg lock bridges2 . 11 min amrap5 db thrusters each hand7 burpees over db3 . 4 sets of8 weighted bulgarian split squats5 one leg dead lifts16 alternative jamping

QUARANTINE WOD DAY 771 . 3 rounds of1 min plank8 side plank with leg abduction8 birddog2 . 3 rounds for time of8 kb front rack squats - 8 kb snatches right hand8 kb front rack squats - 8 kb snatches

QUARANTINE WOD DAY 761 . 2 rounds of50 jumping jacks15 down ups15 sumo dead lifts with kb2 . 3 sets of5 wind mill each side10 pull over3 . 5 rounds for time16 v-ups12 overhead lunges8 burpees over db  

QUARANTINE WOD DAY 751 . 3 rounds of4 hip airplane20 dead bug10 leg lock bridges2 . 30 work 30 sec rest 15 min1st min burpees2nd min alternative db snatches3rd min goblet squats3 . 3 sets of10 floor press10 eccentric push

QUARANTINE WOD DAY 741 . 3 rounds of40 sec plank30 sec side plank30 sec superman hold2 . 27 -21 -15 -9 reps ofair squatspush upskb swings3 . 4 sets of10-15 db one arm row9-12 one arm db push press

QUARANTINE WOD DAY 731 . 3 rounds of4 hip airplane6 birddog each side15 prone angels2 . e3mom x 47 db thrusters right hand7 burpees over db7 db thrusters left hand7 burpees over db3 . 10 min amrap30 jumping jacks or