• 03Οκτ
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    WoD 3.10.16

    WoD 3.10.16

    Level  2
    Strength-16min
    Deadlift
    every 2min x 8 sets
    8-8-6-6-4-4-4-2

    5min transition time

    Metcon-15min
    4 rounds for time
    200m run
    7 front squat , rx+ 70/50 – rx 50-60/25-40
    9 HSPU, rx+ deficit
    12 KB swings, rx+ 32/24 – rx 20-24/16-20
    time cap 15min


    Level  1
    Strength-15min
    Every 3min x 5 sets
    10 Bench Press
    30’’ plank hold
    12 barbell rows

    6min transition time

    Metcon-15min
    21-15-12-9
    SUs
    Back Extensions
    Wall Ball
    Sit-ups
    Push ups
    time cap 15min

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