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    WoD 29.9.17

    WoD 29.9.17

    Cardiorespiratory Endurance
    LEVEL 2
    Part a – 20min
    In a time window 20min*
    For time:
    5 x 200m run / 30”rest
    4 x 400m run / 1min rest
    20 min time cap (the last set of 400m run does not followed by 1min rest,you rest till 20min)
    1min transition time
    Part b – 10min
    For time
    2 x 1000m (females 800m) row/ski/750m/600m assault / 2min rest
    (the last set of 1000m row/ski/assault does not followed by 2min rest,you rest till 10min)
    1min transition time
    Part c – 3min
    3min amrap : Box jump overs
    male 70cm / female 60cm
    *The order of the parts , could change due convenience of the class
    *The score is :your time from part a , your time from part b, the number of box jump overs performed

    LEVEL 1
    5sets for quality(10min)
    odd min: park run
    even min: rest
    immediately followed by:
    5sets for quality(15min)
    0-1min: park run
    1-2min: jump rope,count nothing – if efficient enough,practise on double unders
    2-3min : rest
    immediately followed by:
    5sets(10min)
    0-1min: Amrap situps
    1-2min: Amrap sdlhp -empty barbell 20/15kg

    *The score is the number of situps performed + sdlhp

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