• 30Ιούν
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    WoD  30.6.17

    WoD 30.6.17

    LEVEL 2 Strength-18min Every 1:30 x 10sets 2 split jerks , increase load every 2 set if technically acceptable, otherwise focus on form not on load. Immediately followed by Emom x 3min 1 split jerk , AHAP 5min transition time Metcon-9min 5 rounds for time 15 Kb swings 32/24kg, 24/16kg 15 ring rows 15 push

  • 29Ιούν
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    WoD 29.6.17

    WoD 29.6.17

    Warm up + assistant work 20 min Mobility 10min board briefing +transition time LEVEL 2 + LEVEL 1 Partner Wod -20min mixed levels teams 1)ath a. rows or ski or assault 250m ath b. Performs T2b or kn2els or kn2ch athletes change every 250m row when each athlete complete a full round (T2b),jump to the

  • 28Ιούν
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    WoD 28.6.17

    WoD 28.6.17

    LEVEL 2 Strength-15min 15 min to establish 1max rep of Power Clean + Hang squat Clean 5min transition time Metcon-13min Amrap in 13min 5/3 ring mu , if use band assistance , Perform 6/4 per round 10 alternating step lunges – back rack rx plus :60/40 rx :45/30 10 burpees over the bar LEVEL 1

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