Month

Μάρτιος 2017
  LEVEL 2 + LEVEL 1 Warm up+ Assistant work 20 min mobility 10min transition time LEVEL 2 + LEVEL 1 Metcon-17min «Fight Gone Bad» 3 rounds for total reps 1min each station Row(kcal) Wall Ball 9/6kg, 3/2.75m Sdlhp 35/25kg Push press Box jumps 1min rest btwn rounds
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LEVEL 2 Metcon A. -24min Every 3min x 4rounds of: 0-3 : 30/25kcal row or 25/20kcal ski erg or 20/15kcal assault + choose btwn 10 or 12 or 15 c-ups 3-6 : 600m Run + choose btwn 10 or 12 or 15 c-ups 5min transition time Metcon B. – 6min “Diane” For time 21-15-9 Deadlift...
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LEVEL 2 Strength-18min Every 2min x9 set 6 bench press,increase load each set After every set do: 6 strict pullups 5min transition time Metcon- 8min 15 reps of the Kb complex: 5 Kb swings one arm + 5kb Clean + 5 Kb snatch Reps must be unbroken,finish one arm , then move to the other....
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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 17.5 Rx WoD 10 rounds for time of: 9 thrusters, 95/65 lb. 35 double-unders/single-unders   Rx: Open...
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LEVEL 2 + LEVEL 1 Assistant work + warm up 20min mobility 10min board briefing + transition time LEVEL 2 «25.3.1821» Anniversary Wod «25» min amrap «3» park run «18» clusters rx pus:60/40 rx:40-45/30 «21» T2B LEVEL 1 «25.3.1821» Anniversary Wod «25» min amrap «3» park run «18» burpees box jump overs «21» Kb goblet...
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LEVEL 2 + LEVEL 1 Assistant work + warm up 20min mobility 10min board briefing + transition time LEVEL 2 «Chelsea» in pairs Complete 30min every minute on the minute of: 5 pullups / 10 push-ups /15 squat *Athletes alternate minutes (15min each athlete) LEVEL 1 Complete 30min every minute on the minute of: *7...
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