• 05Οκτ
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    WoD 4.10.16

    WoD 4.10.16

    LEVEL 2

    Met-con
    – In teams of 4
    Complete 3K row for time
    Time Cap 15min

    5min Transition Time

    Met-con b
    «Angie»*
    For time:
    100 pull ups
    100 push ups
    100 sit ups
    100 squat
    time cap 20min

    *If you begin your training session the last 3 weeks, scale down the wod @75/75/75/75 reps
    or even 50/50/50/50

     

    LEVEL 1 + INTRO

    Assistant Work
    Work for 15min on pull-ups
    *If you are very efficient on kipping pull-ups, execute pull-ups every 2min x 7sets (14min)
    *Intro athletes work with the coach on band assisted pull-ups
    *L1 work on improving the kipping by working on 3 kipping pull-us x 3set, rest 3min and
    repeat another 4 sets

    5 min transition time

    Metcon – 20min
    Complete the following amount of work in teams of 3
    -one athlete works a time

    50 kcal row
    50 t2r
    50m bear crawl
    50 box jump overs
    50 kcal row
    Time cap 20min

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