• 17Δεκ
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    WoD 18.12.17

    WoD 18.12.17

    Strength Day

    LEVEL 2

    Part a. – 10:30

    Snatch deload

    Every 1:30 x 3 sets

    3×3 ,40%,50%,60%

    1:30 transition time

    Every 1:30x 3sets

    Back Squat

    5@40%,5@50%,5@60%

    5 min transition time

    Part B.

    Christmas Charity Games 5th edition wod 1

    0:00 – 5:00 min :

    (5min)Athletes alternate rounds of :

    10 Kb Sumo deadlift high pull , m:24kg , f:16kg

    8 Κb Swings

    6 Box Jump overs

    (24reps each round)

    5:00 – 6:00 min :

    Rest – Transition

    6:00 – 10:00 min :

    (4min)Athletes alternate rounds of :

    8 Step Lunges – Back Rack – Back Step , m:35kg f:25kg

    6 Push Presses

    4 Burpees Over the Bar

    (18reps each round)

    10:00 – 11:00 min :

    Rest – Transition

    11:00 – 14:00 min:

    (3min)Athletes alternate rounds of :

    12 Wall Ball m:9kg , f:4kg

    (12reps each round)

    14:00 – 15:00 min:

    Rest – Transition

    15:00 – 17:00 min:

    (2min)Athletes change by their own tactic

    As Μany Κcals as Possible of:

    Rowerg

    *Score is the total reps performed by the 2 athletes in the given time frame.

    *Kcals = reps

    LEVEL 1

    Deadlift

    Every 1:30 x 3

    3×5 ,40%,50%,60%

    1:30 transition time

    every 1:30 x 3 sets

    Strict Pullups

    5-5-5

    5min transition time

    Part b -17min

    For total rounds and reps

    5min amrap

    12 kcal each athlete

    1min transition time

    4min amrap

    athletes alternate rounds of:

    8 squat

    7 push ups

    6 burpees

    1min transition time

    3min amrap

    athletes alternate rounds of:

    10 t2rings

    10 situps

    1min transition time

    2min amrap

    7 wallball each athlete

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