• 21Νοέ
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    WoD 22.11.16

    WoD 22.11.16

    LEVEL 2 + LEVEL 1 Warm up + Assistant work 25min Mobility 10 min transition time LEVEL 2 Metcon -17min Amrap in 17min 5 front squat rx plus:60/40 rx:45/30 7 hspu 10 swings LEVEL 1 Amrap in 17min 5 pull-ups 7 push ups 9 squat

  • 20Νοέ
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    WoD 21.11.16

    WoD 21.11.16

    Level 2 Strength-16min Back Squat 0-4min: warm up to 50-60% of RM and then….. Every 2:00min x 6 sets 5-5-3-3-3-2 ***Go heavy….and find your 2RM 5min transition time Metcon-10min 10min amrap 8 OH Step Lunges 12 T2B 8 Box Jumps 12 push ups Level 1 Assistant Work – 16min 4 rounds 0-1min: park run 1-2min:

  • 18Νοέ
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    WoD 18.11.16

    WoD 18.11.16

    LEVEL 2 + LEVEL 1 Warm up + Transition time 25min Mobility 10 min transition time LEVEL 2 «Elizabeth» 21-15-9 Hang power Clean @60/40 Ring Dips Go heavy- Time cap 20min LEVEL 1 21-18-15-9 for time, of: Step lunges overhead @empty bar or lighter , intro: stick or 5kg Toes2rings After each round ,do 3wall

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