• 22Μαρ
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    WoD 22.3.17

    WoD 22.3.17

    LEVEL 2 + LEVEL 1 Partner wod 12 min amrap Ath. A: 500m row or ski or assault 300 Ath B:  Hang power Clean L2: rx 55/35 ,rx plus:70/45, L1:30-40/10-25 Then change Count how many h sqt cleans you did as a team in 12 min Immediately followed by 12min Amrap Ath a.: run 400m

  • 21Μαρ
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    WoD 21.3.17

    WoD 21.3.17

    LEVEL 2 Strength – 17min Every 2min x 7et 2 position Snatch -High Hang Snatch + Below knees snatch Immediately followed by EMOM x 3set 1 Snatch 5min transition time Metcon – 10min 10min Amrap ladder 1 ring muscle ups or 2 assisted rmu After each round do: 10 box jumps + 15 mb situps

  • 20Μαρ
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    WoD 20.3.17

    WoD 20.3.17

    LEVEL 2 Strength-16min 16min to work on sets of: 3 Back squat- increase load each set 50 m sprint after each set @85-95%max speed 5min transition time Metcon-10min Amrap in 10min 7 jerk rx plus :70/50 rx :50/30 9 burpees over the bar 12 t2b LEVEL 1 Assistant Work-16min 16 min to work on quality

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