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    WoD 12.10.16

    WoD 12.10.16

    LEVEL 2
    Strength -21min
    Every 3min x 7 sets
    10 double kb deadlift+10double kb rows+10 double kb swings+10 double kb strict press
    Todays strength programm is load pyramid: begin from bigger weights,as you progress to the movements,decrease load.
    for ex: dl@ 2x32kg,2row@x 24,swing@2×20,press@2x16kg
    5min transition time

    Metcon-6min

    in a time window 6min finish the following:
    21-15-9
    Wall Balls 9/6kg
    Toes2bar
    then amrap: jumping lunges alternating

    LEVEL 1
    Strength -21min
    Every 3min x 7 sets
    15/12Kcal row + 10m bear crawl + 8 wall ball

    5min transition time

    Metcon – 6min

    in a time window 6min finish the following:
    21-15-9
    step lunges(for each leg)
    toes 2 rings (or c ups or situps)
    then amrap: kb Sdlhp

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