• 02Μαΐ
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    WoD 3.5.17

    WoD 3.5.17

    LEVEL 2
    Strength – 19min
    every 1:30 x 3sets
    2 snatch balance+1oh squat
    immediately followed by:
    every 1:30 x 3sets
    2 high hang snatch + 1oh squat
    immediately followed by:
    every 2min x 3sets
    Snatch above knees + Snatch below knees
    immediately followed by:
    Emom x 4
    1 Snatch

    5min transition time

    Metcon – 9min
    3 rounds for time
    15 thrusters @rxplus:45-50/30 , rx:30-35/20-25kg
    15 sdlhp
    30 lateral jumps over the bar
    time cap 9min

    LEVEL 1
    4 rounds , alternate sets -16min
    0-2min: 23/18kcals or ski or assault
    2-4min: 6 heavy bench press
    *make teams for the benches , athletes can start their set either from the row or the bench.
    when the clock hits 16:00 , go all in and perform:
    16:00-17:30 max kcals row or ski or assault
    immediately followed by :
    17:30-19:00 max unbroken reps of plank to push ups

    5min transition time

    Metcon -9min
    3rounds for time
    17 wall ball
    17 kb sdlhp
    17 box jumps
    time cap 9min

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