• 18Ιάν
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    WoD 19.1.18

    WoD 19.1.18

    Deload week Strength day LEVEL 2 Part a -14min Every 2min (6min) Clean n Jerk  deload 3×3 ,40%,50%,60% 2min transition time Every 2min (6min) Deadlift 5@40%,5@50%,5@60% 5min transition time Part b – 12min For time 600m Row 3 rounds of: 10 burpees box jump overs 6 ring muscle ups or 10 assisted rmu then 600m

  • 17Ιάν
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    WoD 18.1.18

    WoD 18.1.18

    Capacity Day LEVEL 2 + LEVEL 1 Warm up + assistant work 15min mobility 15 min board briefing , transition time-specific warm up Metcon – 25min “Filthy Fifty” For time: 50 Box jump 60cm 50 Jumping pull-ups (https://www.youtube.com/watch?v=HbUa7Q0PUTA) 50 Kettlebell swings 16kg Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 20kg 50

  • 16Ιάν
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    WoD 17.1.18

    WoD 17.1.18

    Deload week Strength day LEVEL 2 Part a – 18:30 Every 1:30 (4:30min) Jerk deload 3×3 ,40%,50%,60% 2min transition time Every 2min x 6sets (12min) Bench Press 5@50%,3@60%,2@70%,1@75%,1@80%,5+@85%(leave 0 in the tank) 5min transition time Part b – 9 min For time: 1000m run 35 thrusters 45/30kg 21 C2b time cap 9min LEVEL 1 Part

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