• 17Οκτ
    0 Comments
    WoD 17.10.16

    WoD 17.10.16

    LEVEL 2
    Strength – 18min
    EMom x 4
    6 thrusters  aprxly:50%
    rest 1min
    Emom x 4
    4 thrusters aprxly:60%
    rest 1min
    Every 2min x 4set
    3 thrusters :increase up to maximum
    **from the ground

    5min transition time

    Metcon – 9min
    9min time window
    Rx plus:
    2rounds of:
    20 pullups
    30 pushups
    40 situps
    50 squat
    Rx:
    3rounds of
    10 pullups
    15 pushups
    20 situps
    25 squat

    the remaining time
    amrap of ring muscle ups*
    *all athletes must scale down and perform mu!


    LEVEL 1
    Strength – 18min
    Every 2min x 9set
    8 Bench Press + 8ring rows

    5min transition time

    Metcon – 9min
    21-15-9 for time of:
    Push Ups
    Box step ups with kb at goblet rack position
    Wall ball

     

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com