• 30Σεπ
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    WoD 30.6.16

    WoD 30.6.16

    LEVEL 2 Strength – 16min 0-2 : 4 unbroken Hang Power Snatch 2-4 : 15 Pullups Repeat the Scheme  another 3 sets, load up at each set the barbell at hpsnatch also change the pull-ups with 12 chest2bar then 8bar mu then complex:6t2b/5pullups/4c2b/3barmu 5min transition time Metcon – 9min For time 40 wall ball 30

  • 29Σεπ
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    WoD 29.6.16

    WoD 29.6.16

    Warm up + Assistant Work 25min Mobility 10min transition time + Board briefing LEVEL 2 Metcon – 20min “Nasty Nancy” 4 rounds for time 400m run 15 overhead squat rx plus:60/40 rx 40/25-30 time cap 20min LEVEL 1 Metcon – 20min team wod 4 rounds for total reps of overhead squat ath a.500m row ath

  • 28Σεπ
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    WoD 28.9.16

    WoD 28.9.16

    LEVEL 2 Metcon a – 12min For time 100m Row/200m Row/300m/400m/500m Row *1min rest after each set Time Cap 12min 3min transition time Metcon b – 12min For time 100m Run/200m Run/300m/400m/500m Run *1min rest after each set Time Cap 12min LEVEL 1 Metcon a -12min For time 100m Run/200m Run/300m/400m/500m Run *1min rest after

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