• 06Μαρ
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    WoD 6.3.17

    WoD 6.3.17

    LEVEL 2
    Strength-20min
    10sets of
    2min x 3set :
    6 push press
    Immediately followed by
    2min x 4 sets :
    4 thrusters
    Immediately followed by
    2min x 3sets
    3 pause front squats
    ***increase load each set!

    5min transition time

    Metcon-8min
    21-15-9 for time
    Kb complex sdlhp/swing 32/24,24/16-20
    Rx plus :C2b , rx:Pullups
    Down ups(burpee with outpush up)

    *penalty every time you brake a set:10 complex:burpees&tuck jump

    Time cap 8min
    LEVEL 1
    Strength-20min
    Alternate 2min rounds x 5sets:
    0-2min: 6deadlift + 6burpees over the bar
    2-4min: 10double Kb swings+10 plank 2 push-ups (5each arm first)

    5min transition time

    Metcon -8min
    21-15-9 for time of:
    Thrusters
    Dips
    20 jumping lunges alternating

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