• 22Φεβ
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    WoD 22.2.17

    WoD 22.2.17

    LEVEL 2 Warm up+assistant work 20min mobility 10min transition time + box briefing LEVEL 1 10min mobility + 10min work on technique of Kb squat Clean Then 10min transition +board briefing Metcon-25 min Partner wod , mixed levels 25 min total time capacity 6 rounds of: 250m Row each 7 heavy deadlift each L2: 80-110/60-85 L1:50-75/40-60

  • 21Φεβ
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    WoD 21.2.17

    WoD 21.2.17

    LEVEL 2 Strength-15 min 15min to establish 1rm of Clean pull+clean bellow knees+thruster 5min transition time Metcon-12min » Helen» 3rounds for time 400m run 21 Kb swings 12pullups Time cap 12min LEVEL 1 Strength-14min Every 2minx7set 4 bench press +1 wall climb + 8double Kb push Presses 5min transition time Metcon-12min 21-15-9-6-3for time Sdlhp @27.5-40kg/15-25kg

  • 20Φεβ
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    WoD 20.2.17

    WoD 20.2.17

    LEVEL 2 Strength-18min Every 2minx9set 4 bench press +1 wall climb + 8double Kb strict Presses 5min transition time Metcon-10min 21-15-9 for time Sdlhp @40-55/27.5-40kg Sh2oh 30 laterall jumps over the bar ,after each round Time cap 10min LEVEL 1 Strength-18min Every 2min x 9sets 5 oh squat-increase load every 2sets + 12barbell rows@30-45/15-25 5min

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