• 20Ιούν
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    WoD 20.6.17

    WoD 20.6.17

    LEVEL 2
    Strength – 13:30
    every 1:30 x 9 sets
    3 Split Jerk
    work for 3sets @ low-moderate load , and focus on technique issues,then add some weights and go up to 80%rm

    5min transition time
    Metcon – 13min
    For Time
    25 burpees
    20 thrusters , rx plus:45-55/30-40kg,rx:30-40/20-30kg
    10 bar sdlhp
    5 wall climbs
    10 sdlhp
    20 thrusters
    25 burpees

    time cap 13min
    LEVEL 1
    Strength – 13:30
    Every 1:30 x 9 sets
    Odd sets: 6-9 dips
    Even sets: 9-12 bar sdlhp , add load every 2 sets,maintain perfect upper and lower back posture
    *you will do one set less of sdlhp .

    5min transition time

    Metcon-13min
    For time
    25 kb swings
    20 one arm kb thrusters(10 each arm)
    10 kb push press (5 each arm)
    5 rounds of 10 jumping jacks+10 mountain climbers
    10 kb push press (5 each arm)
    20 one arm kb thrusters
    25 kb swings

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