• 22Ιούν
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    WoD 22.6.17

    WoD 22.6.17

    LEVEL 2 + LEVEL 1 Warm up + assistant Work 20min mobility 10min board briefing + transition time Partner Wod -20min mixed levels teams 1)ath a. rows or ski or assault 250m ath b. Performs pull-ups athletes change every 250m row when each athlete complete a full round (row+pullups),jump to the next couplet: 2)ath a.

  • 21Ιούν
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    WoD 21.6.17

    WoD 21.6.17

    LEVEL 2 Strength – 21min Every 1:30 x 5 sets High Hang Clean + Hang Clean Every 1:30 x 5 sets Clean Above knees + below knees every 2min x 3 sets 2 Cleans 5min transition time Metcon – 7min “Grace” 30 Clean n Jerks for time 60/40kg time cap 7min LEVEL 1 Strength-21min Every

  • 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

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