Μάρτιος 2021

QUARANTINE WOD DAY 1061 .  3 rounds of20 jumping jacks / 20 du / 40 su5 down ups30 mountain climbers2 .  21.3 equipment freeFor total time: 30 air squats 30 V-ups 30 thrusters Then, rest 1 minute before continuing with: 30 air squats 30 dips 30 thrusters Then,

QUARANTINE WOD DAY 105 1 . 3 rounds for time 10 kb swings 10 ohs squats with a pvc pipe 20 alternative leg raises 2 . 21.2 open wod equipment free for time 10 hang squat snatches 15 burpee broad jumps, 36 in. 20 hang squat snatches 15 burpee broad

QUARANTINE WOD DAY 104 1 . 3 rounds of 10 scapula push ups 10 hollow rock 10 superman rock 10 air squats 2 . open 21.1 equipment free For time: 1 wall walk 10 lateral jumps 3 wall walks 30 lateral jumps 6 wall walks 60 lateral jumps 9 wall walks 90 lateral jumps 15 wall

QUARANTINE WOD DAY 1021 . 2 rounds of8 one leg v-ups each side8 side plank with leg abduction each side15 prone snow angels15 scapula push ups2 . e5mom x 48 single arm renegade rows8 db snatches each hand8 shoulders presses

QUARANTINE WOD DAY 1011 . 3 rounds of5 birddog each side10 alterative leg raises3 rounds of 5 right + 5 left tall kneeling kb halo3 rounds of 7 reps each hand half kneeling one arm kb press3 rounds of 5

QUARANTINE WOD DAY 100100 home workouts!100 jumping jacks / 200 du / 300 su,100 burpees, rest 5 sec every 10 reps,100 db snatches chenge hand every 5 reps,100 push ups100 goblet squats 

QUARANTINE WOD DAY 991 .  3 rounds of20 jumping jacks / 20 du / 40 su5 down ups10 kb swings30 mountain climbers2 . 3 rounds of10 kb clean & jerk each handno rest between rounds, focus on technique3 rounds of

QUARANTINE WOD DAY 981 . 2 rounds of20 alternative leg raises20 bridges20 hollow rock20 scapula push ups2 . 100 kb swings for timeon the top of every min 5 burpeesthen 22-16-10 reps of db thrusters (split reps) and v-ups3 .

QUARANTINE WOD DAY 971 . 3 rounds of40 sec plank30 sec side plank30 sec superman hold2 . e3mom x 520 alternative db snatches20 strict push ups3 . 3 supersets of15 kb biceps curl 15 overhead triceps extensions3 sets of 8

QUARANTINE WOD DAY 961 . 3 rounds of4 hip airplane20 dead bug10 leg lock bridges2 . 4 rounds for time of20 kb sdhp20  front rack lunges20 v-ups3 . 3 sets of 10 bulgarian split squats each legrest 1 min between