• 13Ιούλ
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    WoD 13.7.17

    WoD 13.7.17

    LEVEL 2 + LEVEL 1 Warm up & assistant work Mobility 20min 10 min board briefing & transition time Metcon-23min Mixed levels partner wod Amrap in 20 min 10kcal Row/bike/ski each athlete 9 synchronized burpees 8 t2 rings each athlete 7 Overhead squat each athlete/ intro athletes :back squat L2 rx plus : 50-70/35-45 rx:35-45/25-35

  • 12Ιούλ
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    WoD 12.7.17

    WoD 12.7.17

    LEVEL 2 Assistant work-19min Alternate Emoms x 5rounds (19min) 0-1: 3 ring mu or 4 assisted mu 1-2: 13/10 kcal row/bike/ski 2-3:6-9 strict deficit hspu 3-4:rest 5min transition time Metcon-8min Amrap in 8min 3c2b+3pullups+3t2b 18 push-ups 27 double unders LEVEL 1 Strength-20min Every 2min x 10 sets 5 deadlift-increase load every 2 sets At the

  • 11Ιούλ
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    WoD 11.7.17

    WoD 11.7.17

    LEVEL 2 Part a. Assistant work 10min Practice with the coach The major technique modalities of Clean n Jerk. Part b. 35min “Barbell bear complex” 5 Rounds For Load Complete 7 Unbroken Sets of this Complex: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press Complete all 5 movements

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