• 21Δεκ
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    WoD 22.12.17

    WoD 22.12.17

    Strength Day
    LEVEL 2
    Part a -10:30min
    Clean n Jerk deload
    every 1:30 x 3 sets
    3×3 ,40%,50%,60%

    1:30 transition time

    Deadlift
    1:30 x3sets
    5@40%,5@50%,5@60%

    5min transition time

    Part b – 8min
    Amrap in 8min
    8 box jumps
    10kb one arm thrusters 24/16kg
    12 situps

    LEVEL 1
    Part a-10:30
    every 1:30 x 3sets
    Kettle bell Strict Presses
    5-5-5

    1:30 transition time

    every 1:30 x 3 sets
    Rows with kettlebell or barbell
    5-5-5

    5min transition time

    Part b -8min
    Amrap in 8min
    8 thrusters 25-35/15-25kg
    10 lateral jumps over the bar
    12 situps

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