• 04Οκτ
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    WoD 4.9.16

    WoD 4.9.16

    Level 2

    Strength-20 min clean and jerk.
    Every 2 min x10 sets clean n jerk complex for 10 min
    2 hang clean + 1 split jerk and the other
    10 min 2  below Knees clean +1 split Jerk
    * Every set 60-70% of 1 Rm max

    5 min Transition time


    Metcon 8 min
    Amrap Ladder for 5 min
    2 box Jumps-2 Push press /4 Box jumps-4 Push press…
    And when the clock hit 5 min do for 3 min
    Amrap at wall ball

     

    Level  1
    Strength-20min
    Deadlift
    every 2min x 8 sets
    8-8-6-6-6-4-4-4-2

    Metcon 8 min
    Amrap ladder for 5min
    3 sit-ups -3 push press
    When the clock hits 5 do for 3 min ,amrap burpees

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