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    WoD 5.9.16

    WoD 5.9.16

     

    LEVEL 2
    Adaptation to training week

    Part a.

    20min to work on technique of:

    Front Squat 5 x 8 reps @ 50% 1rm
    warm up with 3 sets up to 50% then do
    5×8 at this load. after every set do 8-10 sit-ups

    5min transition time

    Part b.

    in pairs,complete for time:

    500m row – 250m each
    40 squat – 20reps each
    30 situps – 15each
    20 push ups – 10each
    10 pullups – 5 each

    the athlete that waits is at plank hold

    7min time cap

    LEVEL 1
    Adaptation to training week

    Part a.

    20min to work on technique of:

    Deadlift 4 x 10 reps @ 50% 1rm
    warm up with 3 sets up to 50% then
    do 4×10 at this load

    5 min transition time

    Part b

    in pairs complete for time

    400m run – 200m run each
    40 squat – 20reps each
    30 situps – 15each
    20 push ups – 10each
    10 pullups – 5 each

    the athlete that waits is at plank hold 7min time cap

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