• 26Ιούλ
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    WoD 26.7.17

    WoD 26.7.17

    LEVEL 2 Strength-18min 6 total rounds, Alternate sets 0-1:30 : 3 split jerk 1:30-3:00 : 6-10 strict pull-ups 5min transition time Metcon-9min Amrap ladder 10 kcal row/ski/bike *row hard and fast 10 push-ups 5deadlift @ body weight,scale down: 2/3bw 10 kcal row/ski/bike 10 push-ups 10 deadlift ,10/10/15, … LEVEL 1 Assistant work – 18min Every

  • 25Ιούλ
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    WoD 25.7.17

    WoD 25.7.17

    LEVEL 2 & LEVEL 1 Warm up & Assistant work 20min mobility 10 min board briefing + transition time Metcon-25min “Nasty Kelly” in mixed level teams 5 rounds for time 400m run , run together 40wallball , 10 reps each athlete x 2rounds 40box jumps , 10 reps each athlete x 2rounds Time cap :25min

  • 23Ιούλ
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    WoD 24.7.17

    WoD 24.7.17

    LEVEL 2 strength – 15 min. every 1:15min x 12set (15:00 ) 1 hang power snatch 1snatch balance 1o.h.squat 5min transition time 12 min amrap ladder 1h.s.push ups 1power snatch rx plus: 50/30 rx: 35/20 5pull ups 2h.s.push ups 2power snatches 5pull ups… LEVEL 1 Strength-14min 7rounds of 0-1min :4 back shoulder press ,snatch grip

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