• 12Δεκ
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    WoD 12.12.16

    WoD 12.12.16


    LEVEL 2
    Strength-14min
    Every 2min x 7 set
    4 oh squat + 4 c2b
    -Increase load each set
    -each set add +1 c2b

    5min transition time

    Metcon-12min
    Partner Wod -Christmas Charity Games wod 2
    A.
    6 min total time, to establish max power output , as a team
    Of:
    Clusters (Squat Clean followed by thruster)
    One athlete works at the time, with the same load
    Athletes change by their own team tactic
    Score is Total Repetitions x Kg

    1 min transition time

    B.
    5min total time
    Amrap of : Toes to Bar
    Athlete a : Performs T2B
    Athlete b : Holds the bar that the team used for WoD 2a, at a Hang Position ( the finish position Of a deadlift)

    LEVEL 1
    Strength-14min
    Every 2min x 7 set
    5 front squat + 1-3 wall climb
    Increase load each set

    5 min transition time

    Metcon-12min
    Partner wod – Christmas Charity Games wod 1
    12 min amrap
    Buy in : 1500 m Row
    Ath a: Rows
    Ath b: is at plank hold position
    Athletes change every time the athlete at the plank hold position Falls or by their team tactic.
    Then :
    Amrap
    40 Pull-ups , athletes change every 10 reps , band assistance is allowed both for males and females
    30 Burpees  , athletes change every 15 reps
    20 Wall Balls , athletes change every 10 reps

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