• 28Φεβ
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    WoD 1.3.18

    WoD 1.3.18

    Open Preparation Day LEVEL 2+LEVEL 1 20min mobility + foam roller 15min board briefing, transition time, specific warm up. Metcon-12min In teams of 3 Ath a : park run Ath b : kcal of row/ab/ski ath c : Jump rope , L2:only double unders allowed athletes change every a park run is completed. score is

  • 27Φεβ
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    WoD 28.2.18

    WoD 28.2.18

    LEVEL 2 + LEVEL 1 20min Warm up + Assistant Work mobility,foam rolling, partner stretching 10min board briefing + transition time+ specific warm up LEVEL 2 Amrap in 20 min 5 deadlift @100/75 , 80/60 10 wallball 12 kb Swings 32/24 , 24/16 *at the start of every 5min do 20 burpees LEVEL 1 Amrap

  • 26Φεβ
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    WoD 27.2.18

    WoD 27.2.18

    7min general warm up + 8min board briefing/transition time LEVEL 2 + LEVEL 1 14min Skill Work 5min work with the coaches on perfect hollow and arch positions and the progressions of them immediately followed by: Alternating Tabbatta (8 x 20”on/10”off , 1min rest , 2 round – 9min total) Hollow Hold Arch Hold 4min

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