• 06Σεπ
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    WoD 6.9.16

    WoD 6.9.16

    LEVEL  2
    Adaptation to training week
    Part a.
    15min to work on technique of:
    Shoulder press
    3 x 10 @60%RM
    Then reduce weights and do:
    2 x 10 Back Shoulder press @35-40% of front shoulder press RM

    5min transition time

    Part b.
    12min amrap
    400m run
    10 push ups
    10 kb swings
    10 box jumps

    LEVEL 1
    Adaptation to training week
    Part a.
    15min to work on technique of:
    Bench Press
    5 x 8-10 @50%RM

    5min transition time

    Part b.
    12min amrap
    350m row
    7 burpees
    9 ring rows
    12 situps

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