• 21Σεπ
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    WoD 21.9.16

    WoD 21.9.16

    LEVEL 2
    Metcon-35min
    Every 5 min x 7 set
    0-5 : 800m run
    5-10 : 1000m row
    10-15 : 40 t2b
    15-20 :  30 clean n jerk 60/40 , 40/30
    20-25 : 250 du or 100du or 30-60du
    25-30 : 40 dips
    30-35 : amrap of bar muscle up / Chest2bar *
    * take care of your palms, not to be hurt!

    LEVEL 1
    Strength-18min
    Every 3min x 6 sets
    8 bench press + 10 barbell rows + 1 wall climb

    4min transition time

    Metcon -13min
    5rounds for time
    200m run
    10deadlift @50-70/30-40
    10 c ups
    Time cap 13min

     

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