• 31Ιάν
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    WoD 31.1.17

    WoD 31.1.17

    LEVEL 2 Strength -16min Every 2min x 8sets 2Push Press +1Push Jerk + 1Split jerk increase load each set 5min transition time Metcon – 12min Amrap Ladder in 12min 3 thrusters rx plus 60/42,5  rx 40/30 3 push ups 3 kb swings 32/24  24/20kg LEVEL 1 Strength -16min Every 2min x 8 sets 6 Bench

  • 30Ιάν
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    WoD 30.1.17

    WoD 30.1.17

    LEVEL 2 Strength – 16min 8min work on heavy triples of Overhead Squat 8min work on headvy doubles of Snatch Balance 5mi transition time Metcon – 10min 10min Amrap of: 3 Hang  Snatch @ rx plus: 50-70/45-50  rx: 30-40/25-35kg Complex of : 3T2b + 2 c2b + 2 pull-ups * *must be unbroken LEVEL 1

  • 27Ιάν
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    WoD 27.1.17

    WoD 27.1.17

    LEVEL 2 Strength – 21min Every 2min x 6set (12min) Snatch 2nd Pull – finish with elbows high and over the bar + Hang Squat Snatch + Snatch Balance Immediately followed by: Every 2min x 3set (6min) Hang Squat Snatch + Snatch Balance + Overhead Squat Immediately followed by : 3min to load up to

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