• 27Δεκ
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    28.12.17

    28.12.17

    LEVEL 2

    Part a. -22min

    Every 2min x 4 -8min

    Jerk triples

    4×3 , 70%,75%,75%,80%

    2min transition time

    Every 2min x 6 – 12min

    Overhead Squat

    5×5@70% , 5+@70%(leave 2-3

    5min transition time

    Part b -6min

    For Time*

    750m Row

    50 wall ball 11/9 or 9/6kg

    25 C2b

    Time cap 6min

    *you can either perform the wod: 25c2b/50wb/750mRow

    LEVEL 1

    Part a. -22min

    Every 2min x 4 -8min

    Back Squat

    4×5 , 75%,80%,80%,85%

    2min transition time

    Every 2min x 6 -12min

    Strict Dips

    2-4-6-8-10-6

    5min transition time

    Part b – 6min

    For time

    600m run

    50 thrusters , empty bar 20/15kg

    30 sdlhp

    time cap 6min

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