• 10Ιούλ
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    WoD 10.7.17

    WoD 10.7.17

    LEVEL 2
    Strength-15min
    Every 1:15 x 6set (7:30min)
    Hang Snatch Pull , finish with elbows high and outside + Slow Pull Snatch Bellow knees
    Immediately followed by
    Every 1:15 x 4 set (5min)
    Snatch bellow knees + Snatch
    Immediately followed by
    2:30 time to perform
    4 reps Of Snatch.

    5min transition time

    Metcon-13min
    Amrap in 13min
    20 pistols alternating
    10m hs walk or 20 m bear crawl or 4 wall climb
    5 Power Snatches rx plus: 70/45 rx 40-50/25-35

    LEVEL 1
    Strength-15min
    5 rounds of:
    Alternate Emoms
    0-1min: 5-7 strict pullups
    1-2min: 7-9 assisted parallel dips
    2-3min: 10-12 barbell rows

    5min transition time

    Metcon-13min
    13min Amrap ladder
    2 Kb swings left arm
    2 Kb swings right arm
    2 Kb swings both arms-American
    Then
    8 push ups
    8 box jumps,
    4/4/4/8/8, 6/6/6/8/8, 8/8/8/8/8, 10/10/10/8/8, …

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