• 30Νοέ
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    WoD 30.11.16

    WoD 30.11.16

    LEVEL 2 Strength-13min 13min to establish 1 rm of: Snatch + Hang Snatch + Overhead Squat LEVEL 1 Strength-13min 13 min to establish 4rm of: Overhead  Squat 5min transition time LEVEL 1+ LEVEL 2 In teams of 3 Amrap in 13min Ath a: Row  m:250/w:200m Ath b: Kb complex  sdlhp+swing Ath c: wall ball Change

  • 29Νοέ
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    WoD 29.11.16

    WoD 29.11.16

    LEVEL 2 Metcon- 17min Amrap in 17min 40 Kb cleans (20each arm) 10pistols 30 push ups 10 pistols 20 Mb situps 10 pistols LEVEL 1 Amrap in 17min 40 plate snatches 10 step lunges 30 push ups 10 step lunges 20 c ups 10 step lunges 10min transition time&write the wod results LEVEL 2 +

  • 28Νοέ
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    WoD 28.11.16

    WoD 28.11.16

    LEVEL 2 Strength -18min Emom x 3set(6min) Odd:8 thrusters Even:8 pull-ups Immediately followed by Emom x 3set(6min) Odd:6 thrusters Even:6 pull-ups Immediately followed by Emom x 3set(6min) Odd:4thrusters Even:4 pull-ups 5min transition time Metcon-9min 30-20-10 for time Deadlifts rx plus 100/75  rx 80/60 Burpees over the bar LEVEL 1 Strength -18min Emom x 3set(6min) Odd:8

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