• 14Ιούλ
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    WoD 13.7.17

    WoD 13.7.17

    LEVEL 2
    0-10: work on sets of 10 front step lunges-back rack , increase load each set, till reach the load of the WoD (50/30kg), immediately followed by 15hollow rocks.
    10-13: rest/prepare for the WoD
    13-33min : “Danny”
    Rounds in 20 min of:
    Box jump, 30 reps
    Push press, 20 reps , 50/30kg
    30 pull-ups
    Rounds completed

    LEVEL 1
    Assistant Work – 20min
    Every 2min x 4sets
    40” jump rope(practice du if efficient enough with su) + 10” hollow position + 8-10 hollow rocks + 6-8 C-ups
    Immediately followed by
    Every 2min x 4sets
    40” jump rope(practice du if efficient enough with su) + 10” arch position + 8-10 superman rocks + 8-10 back/legs extensions
    Immediately followed by
    Every 2min x 2sets
    40” jump rope(practice du if efficient enough with su) + 10 hollow to arch rolls(5reps right turnover , 5reps left turnover)

    5 min transition time

    Metcon-8 min
    For time
    21-15-9-6-3
    Of:
    Heavy Kb Sdlhp
    Wall ball
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