• 09Οκτ
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    WoD 10.10.17

    WoD 10.10.17

    Strength Day

    LEVEL 2

    Part a.-24min

    Every 1:15 x 10 set ( 12:30min)

    Snatch Below Knees + Snatch

    rest 1:30

    Every 1:15 x 8 set(10:00min)

    Clean Below knees + Clean

    4min transition time

    Part b -7min

    “Air force” For maximum power output

    In a time window 7min go for : load x reps

    20 thrusters

    20 sumodeadlift high pull

    20 push jerks

    20 overhead squat

    20 front squat

    LEVEL 1

    Part a.-24min

    Every 2min x 6set

    5 Deadlift , increase each set

    immediately followed by

    Every 2min x 6sets

    5 Back squats

    4min transition time

    Part b -7min

    For time

    “Light Air force”

    For time :

    20 thrusters  @  25-35/15-25kg

    20 sumodeadlift high pull

    20 push Presses

    20 overhead squat

    20 front squat

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