Απρίλιος 2021

QUARANTINE WOD DAY 1281 . 3 rounds5 cat - cow5 down dog to cobra10 alternative lunges with thoracic rotation2 . 4 rounds for time of5 1 arm devil press10 v-ups15 kb swings15 push ups3 . 4 rounds of12-15 kb biceps

QUARANTINE WOD DAY 1271 . 3 rounds of20 alternative leg raises8 reps side bridging- add single leg hip abduction, each side10 one leg bridges2 . 15 min amrap20 burpees25 kb swings30 air squats3 . 3 rounds of3 turkish get up

QUARANTINE WOD DAY 1261 . 3 rounds of5 birdog each side8 side plank reach through10 straight arm plank with leg raise2 . 4 x e4mom15 db hang power clean each hand10 db front rack squats each hand12 kb snatches each

QUARANTINE WOD DAY 1251 . 3 rounds 1 min plank 30 sec rest3 rounds 40 sec superman hold 20 sec rest3 rounds 20 sec side plank 10 sec rest2 . 15 min amrap10 db thrusters right hand10 kb sdhp5 burpees

QUARANTINE WOD DAY 1241 . 4 rounds of20 jumping jacks40 mountain climbers10 air squats2 . 1 min amrap alternative db snatches1 min rest1 min amrap burpees1 min rest1 min amrap kb swings1 min rest1 min db push press 30 sec

QUARANTINE WOD DAY 1231 . 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

QUARANTINE WOD DAY 1221 . 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 left + right handmax rep diamond push ups, then

QUARANTINE WOD DAY 1211 . warm up3 rounds of40 mountain climbers20 jumping jacks10 front step lunges2 . 5 min amrap4 db presses right hand – 4 overhead front step lunges right legthen leftrest 2 min and do5 min amrap8 kb

QUARANTINE WOD DAY 1201 . 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

QUARANTINE WOD DAY 1191. CORE3 rounds of15 Russian swings15 bridges20 alternative leg raises2. 3 rounds of5 windmill (if you haven’t experience in kettlebell training hold a bottle of water) +5 one leg dead lift  +8 bulgarian split squats3. For time50