• 22Δεκ
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    WoD 22.12.16

    WoD 22.12.16

    LEVEL 2
    Strength-20min
    Emom x 5
    5 overhead squats
    1min rest
    Emom x 4
    4 snatch balance
    1min rest
    Emom x 3
    1snatch pull + Hang Snatch
    1min rest
    5min to load up to 75-80% of snatch with good  form

    5min transition time

    Metcon -7min
    Amrap ladder in 7min
    Back squat + back push press + front push press + front squat
    Then 2 reps of each exercise (2Back squat + 2 back push press +2 front push press +2 front squat and ladder on) rx plus 60/40 rx 50/30

    LEVEL 1
    Strength-20min
    Every 2 min x 4set (8min)
    6 Overhead Squat + 30″ L sit
    1min rest
    3min amrap kcal row
    2min rest
    Every 2 min x 3set (6min)
    6 Overhead Squat + 30″ L sit

    5min transition time

    Metcon 7min
    Amrap in 7min
    6kb strict press for each arm
    8 wall ball
    10mb situps

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