• 18Σεπ
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    WoD 19.9.17

    WoD 19.9.17

    Strength Day

    LEVEL 2

    Strength -20min

    Every 1min x 9 sets – 9min

    High Hang Snatch + Hang Snatch

    2min Transition time

    Every 1min x 9sets – 9min

    High Hang Clean + Hang Clean

    4min transition time

    Metcon – 9min

    3rounds for total reps

    1min Front Squat (from the ground) @ 55% rm – ask your coaches to help you calculate your 1rm even approximately , and your 55%.

    1min S2Oh

    1min row/assault/ski (kcals)

    LEVEL 1

    Every 2min x 10set

    10 Barbell rows + 6 one arm kb strict presses*

    *the load must be challenging and make you go max effort at the last reps of the sets

    4min transition time

    Metcon-9min

    3rounds for total reps

    1min : C-ups

    1min : Thrusters 20-30/15-25kg

    1min : Jump rope  single unders or work on double unders , moderate pace , count nothing

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