• 25Σεπ
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    WoD 25.9.17

    WoD 25.9.17

    Cardiorespiratory Endurance Day

    LEVEL 2
    For Quality:
    0-9min
    400m run
    15 box jump overs 70/60cm
    400m run
    15 burpees
    400m run
    15 Overhead Squat 30/20kg

    1min rest
    10-19min
    500m row/ski/assault or 400m run
    30 pistols
    500m row/ski/assault or 400m run
    30 situps
    500m row/ski/assault or 400m run

    1min rest

    20-30min
    Amrap in 10min
    100m run
    35 du or 20 or 12
    10 power snatch *must be touch n go @30/20kg

    LEVEL 1
    For Quality:
    0-9min
    400m run
    20 squat
    2 park run
    15 burpees
    1 park run
    10 kb complex sdlhp/swings , intro:10 sdlhp
    perform the above,the remaining time ,rest.

    1min rest
    10-19min
    400m run
    30 squat
    2 park run
    20 burpees
    1 park run
    15 kb complex sdlhp/swings , intro:15 kb sdlhp

    1min rest

    20-30min

    Amrap in 10min
    20 kcal row/ski/assault or 200m run
    15 c-ups
    10 box jump overs
    45”plank hold

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