• 30Μαρ
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    WoD 30.3.17

    WoD 30.3.17

      LEVEL 2 + LEVEL 1 Warm up+ Assistant work 20 min mobility 10min transition time LEVEL 2 + LEVEL 1 Metcon-17min «Fight Gone Bad» 3 rounds for total reps 1min each station Row(kcal) Wall Ball 9/6kg, 3/2.75m Sdlhp 35/25kg Push press Box jumps 1min rest btwn rounds

  • 29Μαρ
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    WoD 29.3.17

    WoD 29.3.17

    LEVEL 2 Metcon A. -24min Every 3min x 4rounds of: 0-3 : 30/25kcal row or 25/20kcal ski erg or 20/15kcal assault + choose btwn 10 or 12 or 15 c-ups 3-6 : 600m Run + choose btwn 10 or 12 or 15 c-ups 5min transition time Metcon B. – 6min “Diane” For time 21-15-9 Deadlift

  • 28Μαρ
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    WoD 28.3.17

    WoD 28.3.17

    LEVEL 2 Strength-18min Every 2min x9 set 6 bench press,increase load each set After every set do: 6 strict pullups 5min transition time Metcon- 8min 15 reps of the Kb complex: 5 Kb swings one arm + 5kb Clean + 5 Kb snatch Reps must be unbroken,finish one arm , then move to the other.

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