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    WoD 18.4.17

    WoD 18.4.17

    Skill Day

    Warm up , Board briefing , Transition time – 15min

    LEVEL 2 + LEVEL 1

    Part a – 21min

    Floor drills – 8min

    Rounds for quality of

    8 Knees to kb or to Rig – tuck with slow return to the ground

    10 alternating Windshield wipers (floor)

    8 Knees to kb or to Rig – pike with slow return to the ground

    10” hold at a dragon fly position you can maintain tension and form

    immediately followed by:

    6min

    Strength work with partner

    Tuck leg to parallel(touch the bar and back to an l-sit) – tuck position

    Pike leg to parallel(touch the bar and back to an l-sit) – pike position

    immediately followed by:

    4min

    Strength work with partner

    Around the word – work on and find your height progression with the help from your partner and the woodstick.

    3min

    Individual work:

    For quality: Bent knees toes 2 bar from a complete hang to feet touching the bar -strict.

    5min transition time

    Partner wod -9min

    Athletes alternate rounds in 9min of:

    8 kcal row/ski/ab

    8 pullups

    8 double db push press  rx+ : 17.5 – 22.5/12-15 , rx:12-17.5 / 7.5-12.5kg , L1:7.5-12.5kg/5-10

    score is the total number of rounds performed by both athletes

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