• 07Σεπ
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    WoD 7.9.16

    WoD 7.9.16


    LEVEL  2
    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
    after every set do 20” L sit

    5min transition time

    Part b.
    8min amrap
    5 pullups
    10 step lunges
    5 burpees




    LEVEL 1
    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 20” hollow position

    5min Transition time

    Part b.
    8min amrap
    7 box jumps
    7 t2r
    7m bear crawl

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