• 19Οκτ
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    WoD 19.10.16

    WoD 19.10.16

    LEVEL 2
    MetCon a – 20min
    in teams of 2:
    5rounds  (4min each round)
    Row 2min each athlete for total kcals

    5min transition time

    Metcon – 8min
    in teams of 2, for total reps
    0-4min: amrap back squats , rx plus:70/50kg rx:50/30kg , one athlete work at a time
    4-8min: amrap T2B

    LEVEL 1
    Metcon – 20min
    in teams of 2
    0-10min : 200m run ,alternate athletes ,for total rounds
    10-20min : practice jump rope, if efficient with single under , work on double unders

    5min transition time

    Metcon – 8min
    in teams of 2, for total reps
    0-4min: back squats , 20-40/10-30kg
    4-8min: row 1min each athlete x 2 rounds(4min) for total kcals , athlete that waits ,is at plank hold.

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