• 15Απρ
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    WoD 16.4.18

    WoD 16.4.18

    Last block(4weeks) of Gymnastics Skills Skill Day Warm up , Board briefing , Transition time – 15min LEVEL 2 + LEVEL 1 Part a – 22min Hollow/Arch Work – 8min 8min rounds for quality of: 20” Hollow Hold 7 shotguns 20” Arch Hold 7 arm haulers 1min transition time Grip Strength – 6min 6min for

  • 12Απρ
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    WoD 13.4.18

    WoD 13.4.18

    LEVEL 2  + LEVEL 1 Warm up + assistant work 17min mobility,foam rolling 10min board briefing +transition time For Quality(Not for time or reps): 0-6min : 1000m row, the remaining time reps of: pushpress L2 rx+:60/40 rx:45/25 , L1:20-30/15-25kg 6-12min : Rounds of 7 ring rows ,9 pushups ,12 jumping lunges alternating ,L1:12step lunges alternating

  • 10Απρ
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    WoD 10.4.18

    WoD 10.4.18

    Post Easter Workout LEVEL 2 + LEVEL 1 Part a. – 18min 3min : Row (kcals) 3min : 3park run ,count nothing 3min : double unders or single unders Immediately followed by: 2min : Row (kcals) 2min : 2park run ,count nothing 2min : double unders or single unders Immediately followed by: 1min : Row

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