• 09Ιούν
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    WoD 9.6.17

    WoD 9.6.17

    LEVEL 2
    Strength – 16min
    4 rounds,rotate sets of:
    0-2: 5 ring muscles +2reps if assisted
    2-4: 7 strict hspu ,rx plus:add each set deficit

    5min transition time

    Partner wod -12min
    12min,in teams of 2
    4min
    Ath.a is at full arm flexion position at ring rows
    Ath.b performs Snatches rx plus: 60/40 rx 45/30kg
    athletes rotate ,when ath a falls to hold the rings touching the shoulders
    immediately followed by
    4min
    Ath.a is at full extended arms at hand stand on the wall
    Ath.b performs Snatches rx plus: 60/40 rx 45/30kg
    athletes rotate ,when ath a falls off the wall
    immediately followed by
    4min
    Ath.a L-holds on the rings
    Ath.b performs Snatches rx plus: 60/40 rx 45/30kg
    athletes rotate ,when ath a knees, fall bellow parallel level
    score is the total reps of snatch performed

    LEVEL 1
    Strength -16min
    4 rounds,rotate sets of:
    0-2min:practice double under or single unders
    2-4min:practice on 10 pistols,try to increase the ROM.

    5min transition time

    Metcon -12min
    Amrap in 12min
    100m run each round
    then,ladder the gymnastics:
    2 push ups
    2 squat
    2 burpees,4/4/4,6/6/6,8/8/8,10/10/10

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