• 28Φεβ
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    WoD 28.2.17

    WoD 28.2.17


    Level 2
    20min rounds for quality
    400m run
    5 Clean  n jerks @ 50%
    400m run
    5 cl n jerks @ 60%
    400m run
    4 cl n jerks @ 70%
    400m run
    4 cl n jerks @ 75%
    The remaining time, do reps @75-85%

    5min transition time

    Metcon-7min
    Amrap ladder in 7min
    5wall ball 9/6kg
    5kb sdlhp 32/24, 24/16
    After each round do 7/5 push ups
    *then 10/10,15/15…

    LEVEL 1
    Rounds for quality in 20min
    Of:
    400m run
    7back squat ,increase load each round

    5min transition time

    Metcon-7min
    Amrap ladder in 7min
    3deadlifts@45-65/25-50kg,then 6,9,12…
    *after each round, do 7pushups+20 mountain climbers

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