• 23Ιάν
    0 Comments
    WoD 23.1.17

    WoD 23.1.17


    LEVEL 2
    Strength – 20min
    Work for 10min on Technique drills of :High reps  Push Jerk
    Immediately followed by :
    Every 2min x 5 sets (10min)
    6 push jerk  t&g – increase load each set
    5min transition time

    Metcon – 8min
    Athens Throwdown ’17 qualifier wod 3
    For time:
    Buy In: 40 front step lunges @60/40kg , 40/30
    Then:30 double unders/single unders
    21 overhead squat
    50 jump rope
    15 oh squat
    70 jump rope
    9 oh squat
    Time cap 8min


    LEVEL 1
    Strength – 20min
    Every 2 min x 10 set
    10 wall ball + 6 dip
    After  set 5, try out with a heavier mb ,work though on perfect form, also try to scale up the dips.
    5min transition time


    Metcon – 8min
    For time
    40 russian kb swings
    7 burpees
    40 mb sitps
    7burpees
    40 kb goblet stricts presses
    7 burpees

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com