Tagged as: KETTLEBELL SNATCH

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WOD 8.5.17 (GW)

PRO/ROOKIES: Two Rounds for time
1st Round 50/40 Pass through Lunges RX 24 kg, 35 Chest to Bar Pull Ups/30 Pull Ups, 40/30 KB or DB Snatch 20/15L/20/15R RX 24 kg.
2nd Round 50/40 Goblet Squat RX 24 kg, 35 Pull Ups/ 20 Pull Ups, 30/30 KB Swing RX 24 kg

HEAVY DAY

a.4*8 Back Squat
b.3*20 Βack Rack back step Lunges
c.3*15 One leg Hip Thrusters
d.4*8 Shoulder Press
e.3 super Set 10 Shoulder Side Raises + 10 Barbell Bicep Curls



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WOD 28.2.18 (MGW)

PRO/ROOKIES: Every 3 min for 18 min 200 m RUN, 10 alternating KB or DB Power One arm Snatch (5L/R) RX 24 kg, 10/8 Chest to Bar Pull Ups/Pull Ups. PRO Start every round with 3/1 Bar Muscle Up.

HEAVY DAY:

A. 4*8 Dead lift
B. 4*8 Bench press
C. 3 Super set 15 Ring Push Ups 15 Pull over
D. 3 Super set 10 Loaded Dips, 10 strict toes to bar



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