• 26Σεπ
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    WoD 26.9.16

    WoD 26.9.16

    LEVEL 2
    Strength – 17min
    7min Warm up
    then (10min)
    Every 2min x 5 sets
    5 Back Squat @70% 1rm

    5min transition time

    Metcon – 9min
    Amrap in 9min
    6 Power clean rx plus 70/50 rx 40-55/30-40kg
    9 Kb Swings 32/24 , 24/16kg
    12 Pistols




    LEVEL 1
    Strength – 17min
    Strict press
    Every 2min x 5set
    6 double kb strict press , increase load each set
    immediately followed by:
    EMOM x 3sets
    7 pullups – kipping or band assisted
    rest 1min
    repeat another 3 sets of emom

    5min transition time

    Metcon – 9min
    Amrap in 9min
    10 box jumps
    10 mb situps
    5 burpees

     

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