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WOD 18.11.17 (MGW)

personal programming

PRO/ROOKIES: 20 min AMRAP 9/7 OH Squat RX 50 kg, 9/7 Strict Chin Ups, 9/7 Jump Over the Bar Burpees. Every 2 Rounds 400 m Run.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 17.11.17 (GM)

PRO/ROOKIES: 5 Rounds For Time 9 Power Clean RX 60 kg, 200 m Run, 12/9 Ring dips

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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Partner WOD 16.11.17 (MGW)

PRO/ROOKIES: You Go I Go for 15 min AMRAP 21/15 DU, 15/12 Wall Ball Shots, 9/7 Toes to Bar

MASTER CLASS

FRAN 21-15-9 Thruster Pull Ups time cap 7 min 3 min REST then For time 9 Burpees, 50 DU, 15 Burpees, 35 DU, 21 Burpees 20 DU.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 15.11.17 (M)

PRO/ROOKIES: 1000/800 m RUN 5 min Time Cap, TABATA Hollow Rocks 1 min REST, 1000/800 m Row 5 min Time Cap, TABATA Side Plank (elbow), TABATA Assault.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 14.11.17 (GW)

PRO/ROOKIES: 7/5-12/10-20/15-12/10-7/5 Dead Lift RX 100 kg, Strict Hand Stand Push Ups, Buy in 50/35 Sit Ups

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 13.11.17 (GWM)

PRO/ROOKIES: 20 ΕΜΟΜ, 1st 20/15 Pull Ups, 2nd 20/16 Single Arm Overhead Lunges RX 20 kg 10/8 each leg Right then left, 3rd 50/30 mountain Climber, 4th 200 m Run, 5th REST.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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WOD 11.11.17 (MGW)

personal programming

PRO/ROOKIES: For time 800 m RUN, 9 Hang Power Clean, 9 Front Squat RX 60 kg, 27/21 Hand Release Push Ups, 400 m Run, 15 Hang Power Clean, 15 Front Squat, 21/15 Hand Release Push Ups, 200 m Run, 21 Hang Power Clean, 21 Front Squat, 15/9 Hand Release Push Ups.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 10.11.17 (MG)

PRO/ROOKIES: 20 mn AMRAP 10/8 Toes to Bar, 10/8 Jump Over the Box, 3/1 Wall Walk, 400 m Run.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 9.11.17 (GW)

PRO/ROOKIES: 21-15-9 Sumo Dead Lift High Pull RX 50 kg, Ring Dips, V Ups, Then 1000/800 m run

MASTER CLASS

20 min AMRAP 3 Bar Muscle Up, 6 Toes to Bar, 10 (5+5) Single Arm KB Clean n Press RX 24 kg, 50 DU.1 min strict REST.

HEAVY DAY

A. Super set 4*8 Dead lift – 4*8 Bench Press
B. Super set 3*16 Farmer Alternate Box Step Up – 3*8 Shoulder Press
C. Three Set 3*8 dumbbell front raises – 3*12 Ring push ups – 3*10 Barbell Curls
D. Super set 3*12 Strict leg raises (απο το μονόζυγο)



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WOD 8.11.17 (MG

PRO/ROOKIES: 4 Rounds 5 min each: 200 m Run, 12/9 Burpees, 12/9 Wall Ball Shots, 35 DU. Add one more rep on Burpees and wall ball every time you start a new round.

HEAVY DAY:

A. Super set 4*5 Βαck squat – 4*3 Leg less rope climb or 8 Chin ups strict
B. Super set 3*8 Front loaded lunges (no alternate legs 8+8) – 3*12 Inverted row (a teammate hold your feet)
C. Super set 3*12 Strict pull ups – 3*12 dumbbell sited tricep extensions
D. Three set 3*20 Russian twist – 3*20 Superman back extensions – 3*15 V ups



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