• 17Ιάν
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    WoD 18.1.18

    WoD 18.1.18

    Capacity Day LEVEL 2 + LEVEL 1 Warm up + assistant work 15min mobility 15 min board briefing , transition time-specific warm up Metcon – 25min “Filthy Fifty” For time: 50 Box jump 60cm 50 Jumping pull-ups (https://www.youtube.com/watch?v=HbUa7Q0PUTA) 50 Kettlebell swings 16kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 20kg 50

  • 16Ιάν
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    WoD 17.1.18

    WoD 17.1.18

    Deload week Strength day LEVEL 2 Part a – 18:30 Every 1:30 (4:30min) Jerk deload 3×3 ,40%,50%,60% 2min transition time Every 2min x 6sets (12min) Bench Press 5@50%,3@60%,2@70%,1@75%,1@80%,5+@85%(leave 0 in the tank) 5min transition time Part b – 9 min For time: 1000m run 35 thrusters 45/30kg 21 C2b time cap 9min LEVEL 1 Part

  • 15Ιάν
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    16.1.18

    16.1.18

    Muscular Endurance LEVEL 2 Part a – 12min Emom x 4rounds (12min) 0-1:10 strict c2b /pullups 1-2: 20 push ups 2-3 : 10 double kb sdlhp 5min transition time Part b -18min Amrap in 18min 10 hspu rx+ add 10kg deficit+strict 20 pistols 30 Du 20 Kb russian swings 10 T2b LEVEL 1 Part a

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