• 31Ιούλ
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    WoD 31-7-17

    WoD 31-7-17

    Level 2 Strength 15 min every 1:30 min x 10 set 1 snatch pull +1 hank snatch pull + 1 hank power snatch 5 min transition time 12 min amrap 50 d.u. 6m H.s. walk / 3 walk climb with double push up 10 c2b / pull ups 16 pistols Level 1 strength 15 min every

  • 28Ιούλ
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    WoD 28.7.17

    WoD 28.7.17

    LEVEL 2 Strength -14min Every 2min x 7set 5 front squat 5min transition time Metcon-15min In a time window 15min perform: “Helen” 3rounds for time 400m run 21swings 24/16 12 pullups The remaining time Establish max load of 2 hang squat Clean + 1 jerk LEVEL 1 Strength -14min Every 2min x 7set 5 front

  • 27Ιούλ
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    WoD 27.7.17

    WoD 27.7.17

    LEVEL 2 & LEVEL 1 Warm up & Assistant work 20min mobility 10 min board briefing + transition time Metcon-24min Team wod Amrap in 12min Athletes alternate rounds of: 9 t2b ,L1:kn2ch 9 ring dips L1:assisted parallel dips 36 du or 18 or 9 , L1: 50 su or 30 or 10 1min rest, then:

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