• 07Ιούλ
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    WoD 7.7.17

    WoD 7.7.17

    LEVEL 2
    Strength -24 min
    8rounds of:
    0-2min : 6-8 heavy bench presses
    2-4min :10 outside legs double Kb swings + 8 double Kb cleans inside legs + 6 double Kb snatches inside legs

    5min transition time

    Metcon-6min
    Amrap ladder
    3 Overhead squat 50/30, 35-40/25-30kg
    After every set do :
    20 lateral jumps over the bar
    6/20, 9/20,12/20,…

    LEVEL 1
    Strength -24 min
    8rounds of:
    0-2min : 6-8 Strict Presses
    2-4min :10 pistols-work on form, increase rom, + 10 hollow rocks

    5min transition time

    Metcon-6min
    Amrap ladder in 6 min
    3 wall ball
    After every set do
    20 lateral jumps over a stick on the floor
    3/20,6/20,9/20…

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