• 19Νοέ
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    WoD 20.11.17

    WoD 20.11.17

    Test Week Day 1 10min mobility 10min transition time and specific warm up with the coach LEVEL 2 20min to establish 1rm of Snatch 15min to establish 1rm of Clean n Jerk LEVEL 1 20min to establish max unbroken kipping pull-ups and max unbroken dips* *if you use band assistance,dont miss to write it down

  • 16Νοέ
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    17.11.17

    17.11.17

    Deload week Warm up + assistant Work 15min mobility + foam rolling 10min board briefing + transition time Metcon – 26min amrap in 8 min ath. a :10kcals ath.b : plank hold athletes change every 10 kcal , score is the total amount of kcals performed 1min transition time amrap in 8 min ath a

  • 15Νοέ
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    WoD 16.11.17

    WoD 16.11.17

    Deload Week Warm up + Assistant work 20min mobility + foam rolling 10min board briefing + transition time LEVEL 2 Emom x 10 Hang clean + Split jerk 3min transition time Amrap in 8 min 9 deadlift rx plus 60/40 rx:45/30kg 7 power clean 5 jerk LEVEL 1 Emom x 10 4 deadlifts 3min transition

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