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  • 18Ιάν
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    WoD 19.1.18

    WoD 19.1.18

    Deload week Strength day LEVEL 2 Part a -14min Every 2min (6min) Clean n Jerk  deload 3×3 ,40%,50%,60% 2min transition time Every 2min (6min) Deadlift 5@40%,5@50%,5@60% 5min transition time Part b – 12min For time 600m Row 3 rounds of: 10 burpees box jump overs 6 ring muscle ups or 10 assisted rmu then 600m

  • 17Ιάν
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    WoD 18.1.18

    WoD 18.1.18

    Capacity Day LEVEL 2 + LEVEL 1 Warm up + assistant work 15min mobility 15 min board briefing , transition time-specific warm up Metcon – 25min “Filthy Fifty” For time: 50 Box jump 60cm 50 Jumping pull-ups (https://www.youtube.com/watch?v=HbUa7Q0PUTA) 50 Kettlebell swings 16kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 20kg 50

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