• 05Δεκ
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    WoD 6.12.17

    WoD 6.12.17

    Strength Day

    Part a – 20min

    Every 2min x 5sets

    Jerk doubles

    5×2 , 70%,75%,75%,80%,85%

    2min transition time

    Every 2min x 4sets

    Push press

    3@60%, 3@67,5%, 7@72,5%, 7@72,5%,7@72,5%, 3+@72,5%(leave1-2reps)

    5min transition time

    Part b.

    Emom for as long as possible

    3 Clean @75/50  rx:55/35-40

    Ring dips or parallel dips rx plus :8/7 rx:6/5reps

    if you fail before 5min,continue the emom doing 2cleans/4dips

    score is the rounds completed + the reps of the last round

    LEVEL 1

    Part a. – 20min

    Every 2min x 5sets

    Front Squat

    5×5 , 75%,80%,80%,85%,90%

    2min transition time

    Every 2min x 4 sets

    Strict Dips

    8-8-10-12

    5min transition time

    Part b. – 8min

    amrap in 8 min

    10 kb russian swings

    10 box jumps

    10 wall ball

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