• 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 mb situps
    20 box jumps
    20 wall ball
    15 mb situps
    10 box jumps

    time cap 9min

    LEVEL 1
    Strength 16min
    4rounds x 2min
    10 dips
    immediately followed by
    4 rounds x 2 min
    20m bear crawl

    5min transition time

    Metcon – 9min
    amrap in 9min
    6 T2rings
    9 kb swings
    12 alternating Step Lunges on a box 50cm

     

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