FOR MEMBERS BOOK NOW
FOR MEMBERS
BOOK NOW
Monday
080321
WOD
train at home
train at home
for time
50-40-30
wall ball shots
100 double-unders after each set of wall ball shots
♀ 6kg
♂ 9kg
Tips
General warm-up
3 rounds of
40 single-unders
10 squats to wall
7 push-ups
Specific warm-up
Do with your med ball the following:
5 front squats with 5 seconds hold at bottom last rep
5 shoulder press 5 seconds at top last rep
5 thrusters
2x 5 wall ball shots
then
6 minutes double-unders practice
Cooldown
quads and calfs roller and stretch for 10 miutes total
Scaling
☛Limited equipment options and scaling
☛ If you don't have a med ball do thrusters.Same reps with an empty bar, or a light dumbbell or a light kettlebell.
☛ Scale double-unders to 2 minutes double-unders efforts if you can do some reps or to 150 single-unders if you can't do doubles yet.
☛No equipment
for time
50-40-30
air squats
80 jumping jacks after each set of air squats
"Tο γυμναστήριο από την Τρίτη 3/11 αναστέλλει την λειτουργία του σύμφωνα με τα νέα μέτρα που ανακοινώθηκαν από την κυβέρνηση για την προστασία από τον Covid-19. Όλες οι ενεργές συνδρομές παγώνουν μέχρι να ανοίξουμε και πάλι."
"The gym will be closed from Tuesday 3/11 , in accordance with the new measures that government announced for the Covid-19. All active subscriptions freeze until re-opening"
