Μάιος 2021

1 . e2mom x 4 8 back squats2 . e1,5mom x 4, 1 snatch pull + 1 hang squat snatch3 . 4 rounds for time10 pull ups10 s2015 air squats

QUARANTINE WOD DAY 1381 . 3 rounds of5 birdog each side8 side plamk with leg abduction each side5 hand walkout to push up2 . 4 rounds of16 alt db snatches16 chair step up8 burpees16 push ups3 . 3 rounds of5

QUARANTINE WOD DAY 1371 . 3 rounds of50 jumping jacks or 50 du or 50 su10 broomstick dead lift10 broomstick ohs2 . 3 rounds of5 one leg dead lift with a kb or a db10 bulgarian split squats12 push press

QUARANTINE WOD DAY 1361 . 3 rounds of10 push ups15 v-ups20 back extensions2 .   4 sets of 5-7 hspu or4 x 20-30 sec handstand hold or4 x 10 pike push ups on chair3 . e3mom x 521 american swings15 jump

QUARANTINE WOD DAY 1351 . 3 rounds of10 broomstick pash through20 hollow rock20 superman rock2 . 5 rounds for time5 kb swings + 5 kb clean + 5 kb snatch, right hand5 kb swings + 5 kb clean + 5

QUARANTINE WOD DAY 1341. 2 rounds of40 jumping jacks or double unders or single unders40 mountain climbersThen 3 rounds of5 birddog each side10 snow angels10 v-ups2 . for time 10 9 8 7….1 Burpees 20. 18. 16. 14….2 one arm db clusters  (split reps

QUARANTINE WOD DAY 1331 . 3 rounds of20 alternative single leg raises20 alternative single leg jackknife8 birddog2 . 16 turkish get upssplit reps, rest as needed3 . 10 rounds for time of3 db hang squat clean & jerk each hand6

QUARANTINE WOD DAY 1321 . 3 rounds of40 sec jog on spot or jump rope 20 sec rest40 sec mountain climbers 20 sec rest1 min plank 1 min rest2 . for time50 kb snatches (25+25)50 push ups50 kb swings50 burpees50

QUARANTINE WOD DAY 1311 . emom 12 min1st min 15-20 hollow rock2nd min 15-20 superman rock3rd min 20-30 sec wall sit2 . e3mom x 58 db hang clean & jerk each hand15 burpees over db20 alternative db snatches3 . 3

QUARANTINE WOD DAY 1301. 3 rounds of40 jumping jacks or rope jump40 mountain climbers30 sec superman hold2. 15 min amrap15 kb swings16 alternative chair step up8 db push press each hand3. 3 rounds of10 chest floor press each hand10 diamond