• 09Φεβ
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    WoD 9.2.17

    WoD 9.2.17

    LEVEL 2
    Assistant Work
    10min work with the coach, on ring mu progressions
    Immediately followed by:
    5setsx2min
    5 strict ring rows with false grip,feet on the box, maintain hollow pos
    5 ring dips
    7 dragon flags on the floor-from the racks

    5min transition time


    Metcon -9min
    4min amrap : row-kcals
    1min rest
    4min amrap : wallballs 9/6


    LEVEL 1
    Strength -20min
    Every 2min x 5 sets
    20″ left side plank hold
    20″ right side plank hold
    20″ L sit
    20″ L hold
    Immediately followed by:
    Every 2min x 5sets
    30″ jump rope – work on double unders
    10 good mornings with stick or a very light bar(5/7/10kg) focus on perfect excecution

    5min transition time

    Metcon-9min
    For time:
    40 sdlhp empty bar(20/15kg)
    30 thrusters
    20 pullups
    Time cap 9min , go as fast as possible

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