• 19Σεπ
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    WoD 19.9.16

    WoD 19.9.16

    LEVEL 2
    Strength – 18min
    Every 2min x 9set
    Overhead Squat
    5/5/5/5/5/3/3/3/3
    After every set do : 4-6 strict pull-ups

    5min transition time


    Metcon -9min
    Amrap in 9min
    5 Push Press rxplus:60/40 rx:40/30
    7 Burpees
    12 kb swings 32/24 , 24/16kg

    LEVEL 1
    Strength – 18min
    Every 2min x 5set
    Stricts Dips
    10-12/10-12/10-12/10-12/10-12
    Every 2min x 4set
    Push Ups – perfectly executing
    12-15/12-15/12-15/12-15


    5min transition time

    Metcon – 9min
    Amrap in 9min
    5 pullups
    7 box jumps
    12 mb situps

     

     

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