• 27Σεπ
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    WoD 28.9.17

    WoD 28.9.17

    Muscular Endurance
    LEVEL 2
    Part a-10min
    Emom x 10min*
    Toes 2 bar rx plus :8reps , rx:6reps *if scale down the mvmnt ,do 10 reps
    9 Strict presses rx plus:27,5kg/20 rx:20/10-15kg
    12 squat
    *Scale down:4/7/10
    *if scale down the t2b ,do 10 reps 5min transition time

    5min transition time

    Part b -17min
    For total reps
    In a time window 17min
    do:
    40 pullups
    30 dips
    20 pushups
    800m run
    20 push ups
    30 dips
    40 pullups
    the remaining time,
    amrap : wall ball

    LEVEL 1
    Part a. -10min
    Alternate emoms x 5sets -10min
    odd min:
    10 Body rows , set up on the racks , not on the pull-up rig
    even min:
    10 Wall balls

    5min transition time

    Part b – 17min
    For total reps
    In a time window 17min
    do:
    50 Barbell Rows 30-40/20-30kg
    40 box dips
    20 pushups
    800m run
    20 push ups
    40 box dips
    50 Barbell Rows
    the remaining time,
    amrap : burpees

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