• 20Σεπ
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    WoD 20.9.16

    WoD 20.9.16

    LEVEL 2
    Strength -15min
    At approximately your 70% of  1rm Bench Press
    Make 3 attempts for maximum reps
    .Find your max power output
    ( reps set 1 + reps set 2 + reps set 3) x kg


    5min transition time

    Metcon-12min
    3rounds for time
    20 wall ball
    20 pistols
    10 deadlift 120/90 , 80/60kg

    LEVEL 1
    Strength-14min
    Every 2min x 7set
    4 front squat ,increase load each set
    5min transition time
    Metcon-12min
    3 rounds for time
    20 burpees
    20 back step lunges -Kb goblet position
    15 Kb swings

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