Month

Απρίλιος 2017
LEVEL 2 Strength-18min Every 1:30 x4 rounds-18min Alternate sets 0-1:30 : 8 deadlift next round 10 deadlifts /12 deadlift/14deadlifts , increase load as the sets pass by 1:30-3:00 : 8 hspu 3:00-4:30:5/3 ring mu 5 min transition time Metcon-12 min 4rounds of 15 Kb swings 15 box jumps 15 pullups   LEVEL 1 Strength-18min Every...
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LEVEL 2 + LEVEL 1 Warm up + assistant work 20min mobility 10min board briefing + transition time LEVEL 2 «Jerry» 1mile run 2k Row 1mile run Or you can convert it to: 1600m Row or ski 2k run 1600m Row or ski 27min time cap LEVEL 1 27 min amrap 15 wall ball 15...
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LEVEL 2 Strength-15min Every 90sec x 10sets 3 Split jerk Increase load every 2 or 3 sets if moving well at all lifts,otherwise stay at the same load. 5min transition time Metcon-13min Amrap in 13min 6min amrap ladder 3 Overhead Squat 3 pullups 1min rest 6min amrap 30or20or10 Du 10 pistols LEVEL 1 Strength-15min Every...
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LEVEL 2 + LEVEL 1 «5k run , event preparation» -35min 0-8min : amrap 6 thrusters L2:40-50/30-40 , L1:25-30/15-25kg 6 burpees 14 laterall jumps over the bar 8-10min rest+transition time When the clock hits 10:00 Do: For time: 1k run 3min rest 800m run 2min rest 600m run 1min rest 400m run 1min rest 200m...
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LEVEL 2 Strength -18min Work Every 2min x 3 full rounds-18min Alternate sets 15/12 (male/female)rings dips , use band assistance if necessary. 15/12 C2b or pullups 10/8 double kb cleans 5 min transition time Metcon-10min For time: 800m run 30 Power Clean n jerk@60/40 800m run Time cap:10min LEVEL 1 Strength-18min Work Every 2min x...
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Level 2 + LEVEL 1 «Maria Ram» -Birthday WoD 38min amrap , L1:25min In teams of 3 21 Power Cleans -7 each , rx plus :80/60 , rx:60/40 , L1:25-30/15-25 4 park run – the team runs together , when all athletes finish,move to the next station. 7 rounds:Cindy – split the rounds like :...
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