• 18Οκτ
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    WoD  18.10.16

    WoD 18.10.16

    LEVEL 2
    Strength – 20min
    Every 2min x 7set
    Snatch pull below knee + Snatch Below knees + Overhead Squat
    Immediately followed by:
    Every 2min x 3 set
    2 Snatch max out

    5min transition time

    Metcon – 6min
    2 rounds for total reps
    1min each station
    0-1:Dips
    1-2: Box Jumps
    2-3:Wall Ball


    LEVEL 1
    Strength – 18min
    Every 3min x7 set
    5 Deadlift + 10 barbell rows + 10 russian kb swings
    *the first set must be performed in 2min,then every 3min.

    5min transition time

    Metcon – 18min
    2 rounds for total reps
    1min each station
    0-1:Burpees
    1-2:T2Rings
    2-3: Plate Snatches

     

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