• 18Απρ
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    WoD 19.4.18

    WoD 19.4.18

    Endurance Day LEVEL 2 + LEVEL 1 Part a – 12min Accessory work , NFReps EMOM x 4 rounds (12min) 0-1: park run 1-2 : 15/12 kcal row/ski/ab 2-3 : 20/17 box jumps 5min transition time Part b – 18min For time: 400m run 40 bar sdlhp rx+:50/30 rx:40/25 , L1:20-30/15-20kg 400m run 30 step

  • 17Απρ
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    WoD 18.4.17

    WoD 18.4.17

    Skill Day Warm up , Board briefing , Transition time – 15min LEVEL 2 + LEVEL 1 Part a – 21min Floor drills – 8min Rounds for quality of 8 Knees to kb or to Rig – tuck with slow return to the ground 10 alternating Windshield wipers (floor) 8 Knees to kb or to

  • 16Απρ
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    WoD 17.4.18

    WoD 17.4.18

    Strength Day LEVEL 2 Part a – 18:45 Every 1:15 x 6sets (7:30) 4 Oh Squat – increase at every set by feel immediately followed by: continue the next movement with the load you have reached at the last set Every 1:15 x 5sets (6:15) 3 Front Squat – increase at every set by feel

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