• 01Ιούν
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    WoD 1.6.17

    WoD 1.6.17

    LEVEL 2+LEVEL 1
    Warm up + assistant work
    20 min mobility

    10min board briefing + transition time

    LEVEL 2
    0-5min : run 800m/600m ,the remaining time amrap t2b
    5-10min : run 600m/400m , the remaining time amrap deadlifts 100/70, 80/60kg
    10-15min : run 400m / 2 park run , the remaining time amrap Hspu
    15-20min : run 200m/ 1 park run , the remaining time amrap 6  hspu/9deadlifts/12 t2b
    Score is 2 numbers : 1)t2b+dl+hspu , 2) rounds performed  in 5min of :6 hspu/9deadlifts/12 t2b

    LEVEL 1
    0-5min : run 800m/600m ,the remaining time amrap c ups
    5-10min : run 600m/400m , the remaining time amrap deadlifts 40-70/30-60kg
    10-15min : run 400m / 2 park run , the remaining time amrap one arm Kb push Presses (alternate arms  every 5reps) 16-20/8-12kg
    15-20min : run 200m/ 1 park run , the remaining time amrap 6  deadlifts /9 c ups /12 Kb push press (6each arm)
    Score is 2 numbers : 1)cups+Dl+pp , 2) rounds performed  in 5min of : 6  deadlifts /9 c ups /12 Kb push press (6each arm)

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