• 12Δεκ
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    WoD 13.12.17

    WoD 13.12.17

    Strength Day
    LEVEL 2
    Part a – 24min
    Jerk singles -12min
    6×1,
    Every 2min @80%,85%,85%,90%,95%,95%

    2min transition time

    Strict presses -10min
    Every 2min x 5sets
    5@50%,3@60%,2@70%,1@75%,8+@80%(max out – leave 0reps- find your new max)

    5min transition time

    Part b-5min
    5min amrap
    6 Back Squat (from the ground) rx plus:80/55 rx:50-60/35-42,5kg
    12 push ups
    LEVEL 1
    Part a – 24min
    Back Squat – 12min
    6×4,
    Every 2min @85%,90%,90%,95%,100%,100%

    2min transition time

    Strict Dips -10min
    Every 2min x 5sets
    8-10-10-12-8

    5min transition time

    Part b. – 5min
    5min amrap ladder
    3 kb swings
    3 burpees bjo , 6/6 , 9/9 , …

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