• 22Αυγ
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    WoD 22.8.17

    WoD 22.8.17

    LEVEL 2

    Strength 15 min

    Every 1:30 min x 10 sets

    Front Squats 4 sets x 3 reps , 3 sets x 2 reps , 3 sets x 1 rep

    5 min transition time

    Metcon – 11 min

    part a : Amrap 6 min

    20 d.u.

    9 T2bars

    6 push presses rx plus: 60/40 kg rx : 45/25 kg

    rest 1 min

    part b: Amrap 4 min

    12 deadlifts rx plus : 80/60 rx : 65/45

    9 burpees over the bar

    LEVEL 1

    Strength – 15 min

    Every 1:30 min x 10 sets

    5 strict pull ups + 5 strict dips

    5 min transition time

    Metcon – 11 min

    part a : amrap 5 min

    15 russian swings

    9 box jumps

    rest 1 min

    part b : amrap 5 min

    12 mb sit ups

    9 jumping squats

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