• 26Ιούλ
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    WoD 26.7.17

    WoD 26.7.17

    LEVEL 2
    Strength-18min
    6 total rounds, Alternate sets
    0-1:30 : 3 split jerk
    1:30-3:00 : 6-10 strict pull-ups

    5min transition time

    Metcon-9min
    Amrap ladder
    10 kcal row/ski/bike *row hard and fast
    10 push-ups
    5deadlift @ body weight,scale down: 2/3bw
    10 kcal row/ski/bike
    10 push-ups
    10 deadlift ,10/10/15, …

    LEVEL 1
    Assistant work – 18min
    Every 3min x 6sets
    21/18 kcal row/ski/bike
    15/12 t2rings

    5min transition time
    Metcon-9min
    Amrap in 9min
    4 pull-ups
    8 push presses 20-30/10-25kg
    12 sit-ups

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