• 22Μαΐ
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    WoD 22.5.17

    WoD 22.5.17

    LEVEL 2
    Strength-15min
    Every 1:30x 5full rounds,(10sets,15min)
    Alternate sets
    0-1:30: 8 bench press
    1:30-3:00: max reps of strict pullups in 45″,the remaining time rest.

    5min transition time

    Metcon-12min
    Capacity time , 12 min
    Buy in:
    21-15-9
    Kb Power snatch from the ground 24/16kg
    Ring Dips
    The remaining time
    Amrap of: burpee/pull-up complex

    LEVEL 1
    Strength-15min
    Every 1:30x 5full rounds,(10sets,15min)
    Alternate sets
    0-1:30: 6 heavy deadlift
    1:30-3:00: 8kb strict press for each arm

    5min transition time

    Metcon-12min
    Capacity time , 12 min
    Buy in:
    21-15-9
    Thrusters ,20-30/15-25kg
    Burpees
    The remaining time
    Amrap of: box jumps

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