WOD gia to spiti 32

WOD gia to spiti 32

A) Warm up 10 Knee hug 10 Quad stretch 10 Standing pigeon 10 Bazw kaltson 10 Elbow to knee 10 Samson stretch B) For Quality 3 – 4 Rounds 10 / 10 Bulgarian Squat 20 Feet Elevated Glute Bridge 30 Box Step 10 Pallof Press C) For Time 3 Rounds 30 Mountain Climbers 11 Burpeees […]

WOD gia to spiti 31

WOD gia to spiti 31

A) Mobility 10 Downward Dog + Twisted Cross + Seal Pose 5- 10s hold 20 Regular Plank to Side Plank 10 PVC Shoulder Dislocates 10 Pelvic Tilt With Arms Reaching OH – 3sec hold 10 Scapula Activation B) For Quality 50 dips 1min hollow hold 50 shoulder taps 1min hollow hold 50 devil press 1min […]

WOD gia to spiti 30

WOD gia to spiti 30

A) Mobility 5 / 5 knee rocks – hamstring stretch / το πόδι πατάει στην καρέκλα 5 / 5 1/4 squat foot elevated / 5 sec hold 10 / 10 Chest opener 10 Standing Y raises 5 Seated forward fold to groin stretch / 5 – 10sec hold 10 frog rocks 5 / 5 Squat […]

WOD gia to spiti 29

WOD gia to spiti 29

A) Mobility 2min box thoracic stretch 1min ankle mobility with object / ένα λεπτό σε κάθε πόδι 10 Hamstring dynamic stretch / 3sec hold 10 Cow-cat 5 / 5 Downward dog / pigeon 10 Downward dog calf stretch 5 / 5 Adductor dynamic mobility 5 / 5 Hip opener and reach 5 / 5 Hip […]

WOD gia to spiti 28

WOD gia to spiti 28

A) Warm up 8 Downward Dog to Cobra 10 / 10 Hip Opener With reach 5 / 5 Hamstring Stretch 10 / 10 Kneeling Snatch 10 / 10 One Arm Turkish Sit Ups 20 Frog Glute Bridges B) Chipper Day For Time 100 Mountain Climbers 90 Double Unders 80 Russian Twists 70 Double Down Ups […]

WOD gia to spiti 27

WOD gia to spiti 27

A) Warm up 2 Rounds 10 / 10 Thorascic Rotation 10 Child pose / R+L=1rep 10 Reverse Angels 10 / 10 Bird Dog + Fire Hydrant 10 / 10 Seated Leg Lift 30s Hollow Hold 5 / 5 Prisoner Tall Kneeling To Standing B) For Time For Time 21 – 15 – 9 Push Ups […]

WOD gia to spiti 26

WOD gia to spiti 26

A) Warm up 8 min AMRAP 5 PVC shoulder dislocates / 8 sec each rep 6 Inchworm ITYW 5 reps on each 6m Crab walk / 6 table bridges B) Sweet Week Finisher For Time 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Shoot […]

WOD gia to spiti 25

WOD gia to spiti 25

A) Warm up 8 PVC Shoulder Dislocates – slow! 8 Box Stretch 5sec hold 8 / 8 Thoracic Rotations 8 / 8 Down Dog to Runner’s Lunge 10 / 10 Frog Stretch 90/90 Hip Stretch – 5 each side 10 Trap-3 Raise 30 sec Sumo Squat Hold B) 3 Rounds for Quality 8 / 8 […]

WOD gia to spiti 24

WOD gia to spiti 24

A) Warm up 1. Mobility 6 Child pose with reaching 5 child pose to Cobra 5 / 5 Thread the needle Wrists stretch 5 / 5 Hamstring Stretch 10 PVC passes 2. Activations Tabata 20sec on / 10sec off x 8 Reverse plank Scapular push ups Swimming Hold the wall B) 30min EMOM 45sec work […]

WOD gia to spiti 23

WOD gia to spiti 23

A) Warm up Mobility 5 / 5 knee rocks – hamstring stretch / το πόδι πατάει στην καρέκλα 5 / 5 1/4 squat foot elevated / 5 sec hold 10 / 10 Chest opener 10 Standing Y raises 5 Seated forward fold to groin stretch / 5 – 10sec hold 10 Frog rocks 5 / […]