• 10Ιάν
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    WoD 11.1.18

    WoD 11.1.18

    Skill Day LEVEL 2 Warm up + assistant work 15min Mobility LEVEL 2 Part a-15min A: Accumulate 2:30 of HS inside a 1m square – if not efficient enough, ask for coaches help or partners help to hold your feet and help you with balance 5min cap B: EMOM x 5min rx plus:7reps Strict HSPU

  • 10Ιάν
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    WoD 10.1.18

    WoD 10.1.18

    Strength Day Part a – 26min Jerk singles – 12min 3min specific warm up 0-1min: 3 jerk @ 60% 1-2: 2 jerk @70% 2-3: 1 jerk @80% immediately followed by: Every 1:30 (9min) 6×1, 85%,90%,90%,95%,100%,100% 2min transition time Every 2min x 6sets (12min) Strict presses 5@50%,3@60%,2@70%,1@75%,1@80%,5+@85%(leave 0 in the tank) 4min transition time Part b

  • 08Ιάν
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    WoD 9.1.17

    WoD 9.1.17

    Endurance day LEVEL 2 + LEVEL 1 Part a -20min For time m:1mile / f:1400m run 1min rest 1k/800m run 1min rest 800m/600m run 20min time cap 3min transition time part b – 12min In teams of 3 alternate emoms x 4 rounds , sum total reps. 0-1: Row/ab/ski 1-2: L2:double unders L1:single under or

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