• WoD 13.12.16

    WoD 13.12.16

    LEVEL 2 + LEVEL 1 10min Warm up 15min assistant work Mobility 15min 10min transition time + board briefing LEVEL 2 Partner wod -16min – Christmas Charity Games wod 1 12 min amrap Buy in : 1500 m Row Ath a: Rows Ath b: is at plank hold position Athletes change every time the athlete

  • WoD 12.12.16

    WoD 12.12.16

    LEVEL 2 Strength-14min Every 2min x 7 set 4 oh squat + 4 c2b -Increase load each set -each set add +1 c2b 5min transition time Metcon-12min Partner Wod -Christmas Charity Games wod 2 A. 6 min total time, to establish max power output , as a team Of: Clusters (Squat Clean followed by thruster)

  • WoD 9.12.16

    WoD 9.12.16

    LEVEL 2 Strength – 21min Every 3min x 7set 8 bench press,  increase load each set 10 double Kb Russian swings 8 Kb double strict presses 5 min transition time Metcon – 7min Amrap in 7min 5 Kb snatches each arm 7 Kb Russian swings 9 wall ball LEVEL 1 Strength-21min Every 3 min x

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