• 03Μαρ
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    WoD 3.3.17

    WoD 3.3.17


    LEVEL 2 +LEVEL 1
    «OPEN FEVER»
    Warm up + assistant work
    15min mobility

    20 min board briefing with the coaches to scale properly the WoD, and to talk about WoD tactics and  strategy!

    LEVEL 2
    Rx plus: Open 17.2 Rx WoD

    AMRAP in 12 minutes
    2 Rounds of:
    50 ft Weighted Walking Lunges (50/35 lb)
    16 Toe-to-Bars
    8 Dumbbell Power Cleans (50/35 lb)

    Then, 2 Rounds of:
    50 ft Weighted Walking Lunges (50/35 lb)
    16 Bar Muscle-Ups
    8 Dumbbell Power Cleans (50/35 lb)


    Rx: Open 17.2 Scaled WoD

    Complete as many rounds and reps as possible in 12 minutes of:
    2 rounds of:
    50-ft. weighted walking lunge (35 /20 lb)
    16 hanging knee-raises
    8 power cleans (35 /20 lb)
    Then, 2 rounds of:
    50-ft. weighted walking lunge (35 /20 lb)
    16 chin-over-bar pull-ups
    8 power cleans (35 /20 lb)
    Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.



    LEVEL 1
    Open 17.2 Scaled WoD

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