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    WoD 17.4.18

    WoD 17.4.18

    Strength Day

    LEVEL 2

    Part a – 18:45

    Every 1:15 x 6sets (7:30)

    4 Oh Squat – increase at every set by feel

    immediately followed by:

    continue the next movement with the load you have reached at the last set

    Every 1:15 x 5sets (6:15)

    3 Front Squat – increase at every set by feel

    Every 1:15 x 4sets (5:00)

    3 Back Squat – increase at every set by feel

     

    5min transition time

    Part b – 11min

    Time window – 7min

    Run 800m, the remaining time : amrap ground 2 overhead rx+:70/50 rx:60/40kg

    immediately followed by :

    Time window – 4min

    Run 400m , the remaining time :  amrap thrusters

     

    LEVEL 1

    Part a – 17:30

    Every 2:30 x 4sets (10min)

    2 kb turkish get up for each side followed by : 8 kb single leg deadlift for each side

    immediately followed by:

    Every 2:30 x 3sets (7:30)

    7 one arm kb swings + 7 one arm kb cleans + 7 one arm kb push presses

    perform the complex for both arms in the prescribed time frame

    use moderate to light loads

    6:15min transition time

    Part b -11min

    Time window – 7min

    Run 800m, the remaining time : amrap deadlifts @ 30-60/25-35

    immediately followed by :

    Time window – 4min

    Run 400m , the remaining time :  amrap kb – goblet thrusters 12-20/8-16kg

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