• WoD 3.4.18

    WoD 3.4.18

    Weightlifting Day

    Warm up , Board briefing , Transition time – 10min

    Specific warm up to reach your training numbers -10min

    Part a – 15min

    LEVEL 2

    Every 1:30 x 10 set – 15min

    Snatch bellow knees + Snatch

    2@60%,2@70%,4@80%,2@find your max for this complex

    LEVEL 1

    Work 15min with the coaches, on technique of :hang power clean and on perfect execution of push press.

    5min transition time

    M.TΡΙΤΗ wod

    It is a benchmark wod.That means a funny test about our Fitness condition.

    You are not allowed to adjust the wod options.Make sure you choose the one that fits you better and give your best shot to finish in the time cap.

    “DT”

    5 Rounds for time of:

    12 Deadlift @ 70/50kg

    9 Hang Power Clean

    6 Shoulder 2 Overhead

    time cap 15min

    Scale down option a:

    5 Rounds for time of:

    12 Deadlift @ 50/30kg

    9 Hang Power Clean

    6 Shoulder 2 Overhead

    Scale down option b:

    5 Rounds for time of:

    10 Deadlift @ 20-30/15-25kg

    8 Hang Power Clean

    6 Shoulder 2 Overhead

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