• 28Απρ
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    WoD 28.4.17

    WoD 28.4.17

    LEVEL 2 Strength-18min Every 1:30 x4 rounds-18min Alternate sets 0-1:30 : 8 deadlift next round 10 deadlifts /12 deadlift/14deadlifts , increase load as the sets pass by 1:30-3:00 : 8 hspu 3:00-4:30:5/3 ring mu 5 min transition time Metcon-12 min 4rounds of 15 Kb swings 15 box jumps 15 pullups   LEVEL 1 Strength-18min Every

  • 27Απρ
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    WoD 27.4.17

    WoD 27.4.17

    LEVEL 2 + LEVEL 1 Warm up + assistant work 20min mobility 10min board briefing + transition time LEVEL 2 «Jerry» 1mile run 2k Row 1mile run Or you can convert it to: 1600m Row or ski 2k run 1600m Row or ski 27min time cap LEVEL 1 27 min amrap 15 wall ball 15

  • 26Απρ
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    WoD 26.4.17

    WoD 26.4.17

    LEVEL 2 Strength-15min Every 90sec x 10sets 3 Split jerk Increase load every 2 or 3 sets if moving well at all lifts,otherwise stay at the same load. 5min transition time Metcon-13min Amrap in 13min 6min amrap ladder 3 Overhead Squat 3 pullups 1min rest 6min amrap 30or20or10 Du 10 pistols LEVEL 1 Strength-15min Every

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