• 21Ιούλ
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    WoD 21.7.17

    WoD 21.7.17

    LEVEL 2 Strength -18min 6rounds of 0-1: 10 bench press , increase load 1-2: 12barbell rows 2-3: 2-4 wall climb 5min transition time Metcon-11min Amrap in 11min 10 Kb Russian swings each arm 8 Kb snatches each arm 10 hspu 8 Kb thrusters each arm LEVEL 1 Strength -18min 6rounds of 0-1: 8-10 parallel or

  • 20Ιούλ
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    WoD 20.7.17

    WoD 20.7.17

    LEVEL 2+ LEVEL 1 Warm up+Assistant work 20min mobility 10min board briefing + transition time LEVEL 2 Metcon -20min In pairs For time: 1000m row/ski/assault 50 step lunges ,back rack/step back Rx plus:60/40 rx:45/30kg 40 sit-ups 30 t2b 20 hang squat clean n jerk 10 bar mu/c2b Athlete a perform the first movement while athlete

  • 19Ιούλ
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    WoD 19.7.17

    WoD 19.7.17

    LEVEL 2 Strength – 15min Every 1:30 x 10sets 4 Overhead Squat , increase load every 2 sets , the last 2 sets go for 2 or 1 rep max. 5min transition time Metcon-15min 4 rounds for total reps 1min each station 0-1:ring muscle ups 1-2: double unders, choose btwn a set of 50or30or15, count

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