• WoD 7.3.18

    WoD 7.3.18

    LEVEL 2

    Part a – 26min

    Εvery 1:15 x 12 -15min

    0-5min(4sets) : Snatch pull + Hang Snatch + Overhead squat @ 60%

    5-10min(4sets) : Snatch Pull + Snatch Bellow knees @70%

    10-15min(4sets) : Snatch @80-85%

    3:30min transition time

    Every 1:30 x 7 sets -10:30min

    Hang Clean + Clean

    2@60%,3@70%,2@80%

    4min transition time

    Part b – 5min

    5min amrap ladder

    Rx plus: 2rmu / 4box jumps , 4rmu/8box jumps , 6rmu/12bj , 8rmu/16bj , 10rmu/20bj

    Rx: 4dips / 4box jumps , 8dips/8box jumps , 12dips/12bj , 16dips/16bj , 20dips/20bj

     

    LEVEL 1

    Part a – 26min

    Εvery 1:15 x 12 -15min

    6 Bench Press -increase load every 3sets

    3:30min transition time

    Every 1:30 x 7 sets -10:30min

    6 strict pullups

    4min transition time

    Part b – 5min

    5min amrap ladder

    4 deadlift @45-75/25-40

    20 mountain climbers

    8deadlift

    20 mountain climbers

    12 deadlift

    20mountain climbers

    ,16/20 , 20/20 …

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