Month

Ιανουάριος 2017
LEVEL 2 Strength -16min Every 2min x 8sets 2Push Press +1Push Jerk + 1Split jerk increase load each set 5min transition time Metcon – 12min Amrap Ladder in 12min 3 thrusters rx plus 60/42,5  rx 40/30 3 push ups 3 kb swings 32/24  24/20kg LEVEL 1 Strength -16min Every 2min x 8 sets 6 Bench...
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LEVEL 2 Strength – 16min 8min work on heavy triples of Overhead Squat 8min work on headvy doubles of Snatch Balance 5mi transition time Metcon – 10min 10min Amrap of: 3 Hang  Snatch @ rx plus: 50-70/45-50  rx: 30-40/25-35kg Complex of : 3T2b + 2 c2b + 2 pull-ups * *must be unbroken LEVEL 1...
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LEVEL 2 Strength – 21min Every 2min x 6set (12min) Snatch 2nd Pull – finish with elbows high and over the bar + Hang Squat Snatch + Snatch Balance Immediately followed by: Every 2min x 3set (6min) Hang Squat Snatch + Snatch Balance + Overhead Squat Immediately followed by : 3min to load up to...
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LEVEL 2 + LEVEL 1 Warm up + Assistant work 20min mobility 10min board briefing + transition time Mixed levels Team wod -20min In teams of 2 20min amrap 6m each athlete walking lunges overhead 25-40/15-25kg 8 burpees over the bar each athlete 6m each athlete walking lunges overhead 8 toes 2 bar / kn2els/kn2ch...
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LEVEL 2 12min time to prepare your equipment for the wod and to work on technique and loading of the movements. 3min transition time Metcon-12min Athens Throwdown ’17 qualifier wod 2 2a) 9min capacity time For time: 54kcal row 42 C2b / Pullups 24 Squat Clean @70/50 2b) With a continuously clock , you have...
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LEVEL 2 Assistant work – 12min Work for 12min on technique drills of: ring mu 5min transition time Metcon – 15min Athens Throwdown ’17 qualifier wod 1 15min amrap 50 down ups 40 t2b 30 wallball 20 kb snatch (10reps each) 10 ring muscle ups LEVEL 1 Strength -12min Every 2 min x 6 set...
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