• 23Νοέ
    0 Comments
    WoD 23.11.16

    WoD 23.11.16

    LEVEL 2
    Strength-20min
    Emom x 3
    3 power snatch
    Immediately followed by
    Emom x 3
    4 overhead squat
    Immediately followed by
    Emom x 3
    3 snatch balance
    1min transition time
    Every 2 min x 3set(6min)
    snatch pull + hang snatch
    Immediately followed by
    Every 2min x 2 set (4min)
    2 snatch , set a new 1rm

    5min transition time

    Metcon -7min
    Amrap in 7min
    21-15-12-9
    Wall ball 9/6kg
    Burpees


    LEVEL 1
    Metcon -20min
    Emom x 3
    12/10 kcal row
    Immediately followed by
    Emom x 3
    100 or 60 or 40 jump rope ,single unders
    Immediately followed by
    Emom x 3
    1 park run

    3min rest

    Every 2min x 4set(8min)
    10wallball
    15 box jumps

    5min transition time

    Metcon -7min
    Amrap in 7min
    7 deadlift@45-60/25-50kg
    9 Kb swings
    12 laterall jumps over the bar

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com