• 09Σεπ
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    WoD 9.9.16

    WoD 9.9.16

    LEVEL 2 + LEVEL 1 Adaptation to training week Warm up + Part a. 20min Mobility 5min board briefing + transition time 15min work with the coach , on technique modalities of : Hang Clean 3min transition time Level 2 7min amrap Ladder : 3 hang clean + 3 push ups, after each round, do

  • 08Σεπ
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    WoD 8.9.16

    WoD 8.9.16

    LEVEL 2 Adaptation to training week Part a. 15min to work on technique of: Bench press 5 x 8-10 @50%RM 5min transition time Part b. 12min amrap 30 du 10 t2b 10 wall ball LEVEL 1 Adaptation to training week Part a. 15min to work on technique of: Strict press 3 x 10 @60%RM Then

  • 07Σεπ
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    WoD 7.9.16

    WoD 7.9.16

    LEVEL  2 Adaptation to training week Part a. 20min to work on technique of: Deadlift 4 x 10 reps @ 50%1rm warm up with 3 sets up to 50% then do 4×10 at this load after every set do 20” L sit 5min transition time Part b. 8min amrap 5 pullups 10 step lunges 5

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