• 07Οκτ
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    WoD 7.10.16

    WoD 7.10.16

    LEVEL 2
    Strength -14min
    Every 2min x 7set
    3 High hang Power Snatch + 6 dips
    increase load each set

    5min transition time

    Metcon – 12min
    25-20-15 for time
    Wall Ball*
    box jumps
    *after each round, run 400m

    LEVEL 1
    Strength -14min
    Every 2min x 7set
    8-10 Ring push ups + 8-10 hollow rocks

    5min transition time

    Metcon -12min
    21-15-9 for time
    Thrusters @25-30/15-20kg
    Burpees over the bar
    after each round do 2 wall climbs – not for intro athletes.
    Time cap 12min

     

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