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  • 19Οκτ
    0 Comments
    WoD 20.10.17

    WoD 20.10.17

    Strength Day LEVEL 2 Part a – 22:30min Alternate sets x 5rounds (22:30min) 0-1:30 : 6-8 back step lunges, back rack @after 1 or 2 sets,reach your 45-50%of back squat rm,and continue with the same load 1:30-3:00 : 5-7 strict weighted parallel or ring dips,increase load each set or try to decrease assistance, keep your

  • 18Οκτ
    0 Comments
    WoD 19.10.17

    WoD 19.10.17

    Capacity Day LEVEL 2 Part a. – 18min Alternate emoms x 18min 0-1min: 8 bench press @2/3bw 1-2min: 12T2b 2-3min: 15 heavy kb double deadlift ,outside legs 5min transition time Part b – 10min “Dream Crusher” Amrap in 10min 6 thrusters 60/40kg 9 power snatches 12 power cleans 15 pullups 18 Kb swings 15 pullups

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