• 07Δεκ
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    WoD 8.12.17

    WoD 8.12.17

    Strength Day
    Part a – 20min
    Every 2min x 5sets
    Below Kness Clean n Jerk doubles
    5×2 , 70%,75%,75%,80%,85%

    2min translation time
    Every 2min x 6sets
    Deadlift
    3@60%,3@67,5%,7@72,5%,7@72,5%,7@72,5%3+@72,5%(leave1-2reps)

    5min transition time

    Part b – 8min
    5 rounds for time
    5 thrusters rx plus:60-70/45 rx:50/35
    12burpees over the bar

    8min time cap

    LEVEL 1
    Part a-20min
    Every 2min x 5sets
    Kettle bell Strict Presses
    4-6-8-10-6

    2min transition time

    Every 2min x 6sets
    Rows with kettle bell or barbell
    8-8-10-12-8-6

    5min transition time

    Part b. -8min
    5rounds for time
    12 kn2ch
    9 C – ups
    6 Overhead Squat 15-25/10-20kg

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