• 18Ιούλ
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    WoD 18.7.17

    WoD 18.7.17

    LEVEL 2 Strength – 15min Every 1:30 x 10 sets 3 Jerk, increase load every 2 sets , the last 2 sets go for 2 or 1 rep max. 5min transition time Metcon – 12 For time: 21/42 , 15/30 , 9/18 Deadlift / Wall balls , rx plus:110/80kg , rx:85/60kg time cap 12min LEVEL

  • 17Ιούλ
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    WoD 17.7.17

    WoD 17.7.17

    LEVEL 2 Strength-15min Every 1:15 x 12 set (15min) 1 Snatch 5min transition time Metcon-12min Amrap in 12 min 6 front squat rx plus:70/50 rx:50/30kg 12 push ups 18 Kb snatches (9each arm) 24/16-20kg LEVEL 1 Strength-15min Every 1:15 x 12 sets 4 front squats, increase load every 2-3 sets 5min transition time Metcon-12min Amrap

  • 14Ιούλ
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    WoD 13.7.17

    WoD 13.7.17

    LEVEL 2 0-10: work on sets of 10 front step lunges-back rack , increase load each set, till reach the load of the WoD (50/30kg), immediately followed by 15hollow rocks. 10-13: rest/prepare for the WoD 13-33min : “Danny” Rounds in 20 min of: Box jump, 30 reps Push press, 20 reps , 50/30kg 30 pull-ups

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