• 07Απρ
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    WoD 7.4.17

    WoD 7.4.17

    Strength -18min
    Emom x 3
    3 x Snatch balance+Overhead squat
    2 min transition time
    Emom x 3
    Snatch Above knees+ Snatch below knees
    2min transition time
    Emom x 4
    1 snatch
    Immediately followed by:
    Every 2 min x 2set
    1 snatch

    5 min transition time

    Metcon 9min
    «Amanda»
    9-7-5
    Ring Muscle up
    Squat snatches 60/40

    Scale down:
    15/10/5
    Ring dips
    12/9/6
    Squat snatches 45/25
    Time cap 9min

    LEVEL 1
    Every 2min x 9set
    6 Bench press + 30″ plank hold
    Increase load each set

    5min transition time

    Metcon-9min
    9min amrap
    40 Kb front rack step lunges, step back
    40 mb situps
    40 box jumps
    The remaining time Amrap: Kb goblin thrusters

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