• 27Σεπ
    0 Comments
    WoD 27.9.16

    WoD 27.9.16

    LEVEL 2 Strength – 15min Every 3min x 5sets 15 Bench Press @ 50% 1rm + 10push ups +  rx plus: 7m hs walk , rx :2wall climb 5min transition time Metcon – 12min 500m row or 400m run 40 burpees 30 box jumps the remaining time amrap ladder : 3 thrusters 3 t2b LEVEL

  • 26Σεπ
    0 Comments
    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

  • 23Σεπ
    0 Comments
    WoD 23.9.16

    WoD 23.9.16

    LEVEL 2 Strength-20min 12min to establish a 1RM Snatch Balance (from racks) immediately followed by: 8min to establish an unbroken touch n go 3RM squat snatch. 5min transition time Metcon – 7min For total reps: 3min amrap : Front Squats rx plus:60/40 rx:40/30 2min amrap : Kb Snatches rx plus:24/20 rx 16-20/12-16 1min amrap :

Facebook Auto Publish Powered By : XYZScripts.com