WOD gia to spiti 22

WOD gia to spiti 22

A) Warm up 2 Rounds 20 Shoulder circles 10 Cuban rotation 20 plank to side plank 20 Mountain climbers 30 Jumping jacks B) Summer is here! 100 side plank complex / 50 on each side 🔥🔥 100 plank walk / L➞R=1REP on break 20 sec Superman hold C) Be like Schwarzenegger 3 Rounds 20 Floor […]

WOD gia to spiti 21

WOD gia to spiti 21

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 B) You’re an Animal 6min AMRAP 5m Bear crawl 5m Orangutan walk 5m Crab walk C) For time 100 Double Unders 3 rounds of […]

WOD gia to spiti 20

WOD gia to spiti 20

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) 10 Rounds for Quality 1 TGU / on each side 10 sec Wall plank 10 Russian step […]

WOD gia to spiti 19

WOD gia to spiti 19

A) Warm up 6 Child pose with reaching 5 child pose to Cobra 5 / 5 Thread the needle Wrists stretch 5 / 5 Hamstring Stretch 10 PVC passes B) 10 MIN EMOM 1MIN – 5 Walk out to push up 2MIN – 10 Russian twist C) For Time 50 Bent over row + Biceps […]

WOD gia to spiti 18

WOD gia to spiti 18

A) Warm up 2 Rounds 5 PVC shoulder dislocates / 8 sec each rep 6 Inchworm ITYW 5 reps on each 6m Crab walk / 6 table bridges B) Let’s Sweat 12 min EMOM 1MIN – High Knees 2MIN – Down ups 3MIN – Skaters 4MIN – Bear crawl θα δουλέψετε 40 δευτερόλεπτα – 20 […]

Wod gia to spiti 17

Wod gia to spiti 17

A) Warm up 10 Knee hug 10 Quad stretch 10 Standing pigeon 10 Bazw kaltson 10 Elbow to knee 10 Samson stretch Tabata Hip circles / right leg Hip circles / left leg Bird dog Squat bottom position hold B) 4 Rounds Towel Isometric Deadlift – 6sec max contraction 15m OH carry 90sec rest Στο […]

Wod gia to spiti 16

Wod gia to spiti 16

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 B) E2MOM – 10 rounds Every 2min 10 Pike shoulder taps / plank shoulder taps 6 girls / 10 boys push ups 5 Burpees […]

Wod gia to spiti 15

Wod gia to spiti 15

A) Warm up 10 Knee hug 10 Quad stretch 10 Standing pigeon 10 Bazw kaltson 10 Elbow to knee 10 Samson stretch Προβα τζενεραλε😎 10 Windmill 20 heel touch step down 30 Side plank clamshell 2 Turkish Get Up with shoe 10 Windmill 20 heel touch step down 30 Side plank clamshell B) For quality […]

Wod gia to spiti 14

Wod gia to spiti 14

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) 3 Sets 10 Downward Dog to push up 12 Seated tempo press / 3sec down 20 Bird dog 90sec rest C) “Fight Gone Bad” 4 […]

Wod gia to spiti 13

Wod gia to spiti 13

A) Warm up 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 […]