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

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

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

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

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

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

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

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

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

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 […]