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    WoD 31.1.18

    WoD 31.1.18

    Strength Day

    5min general warm up – coach’s choice

    LEVEL 2

    Part a – 25:30

    7min Specific Warm up

    load up progressively till you reach your 70-75% of your training max (3rm)

    immediately followed by:

    Every 2min x 5 set – 10min

    Jerk doubles

    5×2 , 80%,85%,85%,90%,95%

    1min transition time

    Every 1:30min x 5set – 7:30min

    Push Press

    4×3@82,5%, 3+@82,5%(leave 1-2reps)

    Transition time 4:30

    Part b – 6min

    2 rounds for total reps

    1min Overhead Squat rx plus : 75/50 rx: 40-60/30-40kg

    1min Burpees Over the bar

    1min double db power clean n press rx plus: 22,5/15  rx: 15/10kgkiokp;./:>LPO

    LEVEL 1

    Capacity session

    Part a – 17min

    3 rounds for time

    400m run

    25 db double thrusters

    20 db double deadlifts – outside legs

    15 Push ups

    time cap 17min

    7 min transition time

    Part b – 10min

    10min amrap

    200m run

    15 wall ball

    15box jumps

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