• 14Σεπ
    0 Comments
    WoD 14.9.16

    WoD 14.9.16

    LEVEL 2
    Strength (15min)
    EMOM x 4min
    5 overhead squat , light weight, from the ground.
    Immediately followed by:
    EMOM x 3min
    4 snatch balance , light weight, from the ground
    Immediately followed by:
    Every 2min x 4set
    3 Snatch , increase load each set , load up to 80%,focus on technique issues you struggle.

    5min transition time

    Metcon (13min)
    13min Time window:
    50 overhead squat 60/40 , 40/30kg
    50 kb russian swings 32/24kg , 24/16-20kg
    50 mb situps
    the remaining time,
    amrap : rx plus: ring muscle up rx: ring dips

    LEVEL 1
    Assistant Work (15min)
    Rounds for quality of:
    10 hip thrusts ,barbell 20-50kg
    15 ghd hip extension
    20 kb step lunges alternating

    5min transition time

    Metcon (13min)
    13min amrap
    200m run
    12 dips band assisted
    10m bear crawl
    8 K2els / t2b

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com