Month

Δεκέμβριος 2016
Mixed levels «bye bye 2016 WoD» In teams of 3 Amrap in 33min (because 2016/60=33min) Days: 365m row each athlete (1works,2 rest) Weeks: 52 wall ball partition for the reps by your team tactic Months:12 pullups  each  athlete (L2:C2b L1:pullups band assisted or box assisted) Year:16 synchronized burpees
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LEVEL 2 Strength – 16min Every 2min x 5 set 1 snatch pull+Hang Power snatch+oh squat Immediately followed by Emom x 6min 1 snatch 5min transition time Metcon-12min 3 heavy snatches 12 push ups 14 pistols LEVEL 1 Strength -16min Every 2min x 8set 5 bench press + 1wall climb 5min transition time Metcon-12min Amrap...
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LEVEL 2 Metcon a -20min In teams of 3 For time 5k row Time cap 20min 5min transition time Metcon b.- 8 min 10 Mb situps 15 Kb thrusters – goblet pos. 10 mb situps 15 Kb sdlhp 10 Mb situps 15 Kb Power cleans (8left arm/7reps right arm) LEVEL 1 10min practice on jump...
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LEVEL 2 Metcon a. Amrap in 12 min 35 double unders 20 Kb swings 15 push ups 10 front squats @ 50/40 ,40/25 Rest 5min Metcon b. Amrap in 12 min 21 wall ball 21 burpees 15 pullups 15 t2b 9 squat Clean @ 50/40 ,40/25 9 sh2oh LEVEL 1 Metcon a. Amrap in 12...
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Mixed classes LEVEL 1+LEVEL 2 «Merry Christmas wod « 25min As many reps as possible in pairs 12min Amrap: 25 Deadlift  -partition the reps by your team tactic L1: 40-60/25-35kg. L2: 70-90/40-60 25 Push ups -partition the reps by your team tactic 25 Box Jumps -partition the reps by your team tactic 1min rest 12min...
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LEVEL 2 Strength-20min Emom x 5 5 overhead squats 1min rest Emom x 4 4 snatch balance 1min rest Emom x 3 1snatch pull + Hang Snatch 1min rest 5min to load up to 75-80% of snatch with good  form 5min transition time Metcon -7min Amrap ladder in 7min Back squat + back push press...
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