Month

Φεβρουάριος 2017
Level 2 20min rounds for quality 400m run 5 Clean  n jerks @ 50% 400m run 5 cl n jerks @ 60% 400m run 4 cl n jerks @ 70% 400m run 4 cl n jerks @ 75% The remaining time, do reps @75-85% 5min transition time Metcon-7min Amrap ladder in 7min 5wall ball 9/6kg...
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LEVEL 2 +LEVEL 1 «OPEN FEVER» Warm up + assistant work 15min mobility 20 min board briefing with the coaches to scale properly the WoD, and to talk about WoD tactics and  strategy! LEVEL 2 Rx plus: Open 17.1 Rx WoD Rx: Open 17.1 Scaled WoD   For time: 10 dumbbell snatches 15 burpee box...
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LEVEL 2 Strength-16 min Emom x 4 3 snatch balance + 2overhead squat Immediately followed by Emom x 4 2 high hang snatch + 1 snatch balance Immediately followed by Every 2 min x 3 set 2 high hang snatches unbroken +2 overhead squats Immediately followed by Emom x 2 1 high hang snatch+ 1overhead...
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LEVEL 2 Warm up+assistant work 20min mobility 10min transition time + box briefing LEVEL 1 10min mobility + 10min work on technique of Kb squat Clean Then 10min transition +board briefing Metcon-25 min Partner wod , mixed levels 25 min total time capacity 6 rounds of: 250m Row each 7 heavy deadlift each L2: 80-110/60-85 L1:50-75/40-60...
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LEVEL 2 Strength-15 min 15min to establish 1rm of Clean pull+clean bellow knees+thruster 5min transition time Metcon-12min » Helen» 3rounds for time 400m run 21 Kb swings 12pullups Time cap 12min LEVEL 1 Strength-14min Every 2minx7set 4 bench press +1 wall climb + 8double Kb push Presses 5min transition time Metcon-12min 21-15-9-6-3for time Sdlhp @27.5-40kg/15-25kg...
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LEVEL 2 Strength-18min Every 2minx9set 4 bench press +1 wall climb + 8double Kb strict Presses 5min transition time Metcon-10min 21-15-9 for time Sdlhp @40-55/27.5-40kg Sh2oh 30 laterall jumps over the bar ,after each round Time cap 10min LEVEL 1 Strength-18min Every 2min x 9sets 5 oh squat-increase load every 2sets + 12barbell rows@30-45/15-25 5min...
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