Month

Νοέμβριος 2016
LEVEL 2 Strength-13min 13min to establish 1 rm of: Snatch + Hang Snatch + Overhead Squat LEVEL 1 Strength-13min 13 min to establish 4rm of: Overhead  Squat 5min transition time LEVEL 1+ LEVEL 2 In teams of 3 Amrap in 13min Ath a: Row  m:250/w:200m Ath b: Kb complex  sdlhp+swing Ath c: wall ball Change...
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LEVEL 2 Metcon- 17min Amrap in 17min 40 Kb cleans (20each arm) 10pistols 30 push ups 10 pistols 20 Mb situps 10 pistols LEVEL 1 Amrap in 17min 40 plate snatches 10 step lunges 30 push ups 10 step lunges 20 c ups 10 step lunges 10min transition time&write the wod results LEVEL 2 +...
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LEVEL 2 Strength -18min Emom x 3set(6min) Odd:8 thrusters Even:8 pull-ups Immediately followed by Emom x 3set(6min) Odd:6 thrusters Even:6 pull-ups Immediately followed by Emom x 3set(6min) Odd:4thrusters Even:4 pull-ups 5min transition time Metcon-9min 30-20-10 for time Deadlifts rx plus 100/75  rx 80/60 Burpees over the bar LEVEL 1 Strength -18min Emom x 3set(6min) Odd:8...
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LEVEL 2 + LEVEL 1 Warm up + assistant work 20min Mobility 10 min transition time LEVEL 2 Metcon -20min «Grindy» 3 rounds for total time of: 5 rounds Cindy 10 reps Grace 20 min time cap LEVEL 1 20min amrap 400m run 2 wall climbs 8 back squats(must be moderate heavy) 16 c ups...
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LEVEL 2 Strength-20min Split jerk 10 min work with the coach on -foot work -receiving position 1min transition time Emom x 4 3 split jerk behind neck 1 min transition time Every 2min x 2 set 2 split jerk , set a new 1rm 5min transition time Metcon- 7min 3 rounds for time 20 box...
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LEVEL 2 Strength-20min Emom x 3 3 power snatch Immediately followed by Emom x 3 4 overhead squat Immediately followed by Emom x 3 3 snatch balance 1min transition time Every 2 min x 3set(6min) snatch pull + hang snatch Immediately followed by Every 2min x 2 set (4min) 2 snatch , set a new...
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