• 25Νοέ
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    WoD 25/11/16

    WoD 25/11/16

    LEVEL 2 + LEVEL 1 Warm up + assistant work 20min Mobility 10 min transition time LEVEL 2 Metcon -20min «Grindy» 3 rounds for total time of: 5 rounds Cindy 10 reps Grace 20 min time cap LEVEL 1 20min amrap 400m run 2 wall climbs 8 back squats(must be moderate heavy) 16 c ups

  • 24Νοέ
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    WoD 24.11.16

    WoD 24.11.16

    LEVEL 2 Strength-20min Split jerk 10 min work with the coach on -foot work -receiving position 1min transition time Emom x 4 3 split jerk behind neck 1 min transition time Every 2min x 2 set 2 split jerk , set a new 1rm 5min transition time Metcon- 7min 3 rounds for time 20 box

  • 23Νοέ
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    WoD 23.11.16

    WoD 23.11.16

    LEVEL 2 Strength-20min Emom x 3 3 power snatch Immediately followed by Emom x 3 4 overhead squat Immediately followed by Emom x 3 3 snatch balance 1min transition time Every 2 min x 3set(6min) snatch pull + hang snatch Immediately followed by Every 2min x 2 set (4min) 2 snatch , set a new

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