• 13Μαρ
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    WoD 13.3.17

    WoD 13.3.17

    LEVEL 2
    Strength-16min
    Every 2min x 8set
    Back Squat
    10-8-8-5-5-5-3-2
    increase load each set

    5min transition time

    Metcon-12min
    For time
    50 box jumps
    15 kb snatch each arm @light weight
    50 burpees
    15 Kb snatch each arm
    50 wall ball
    15 kb snatch each arm

    time cap 12min

    LEVEL 1
    Strength-16min
    Every 2min x 8set
    8 Double KB Strict Press + 8 Push Ups + 1 Wall Climb
    increase load at kb every 2-3sets.

    5min transition time

    Metcon-12min
    For time
    50 barbell sdlhp – empty bar
    10 burpees over the bar
    50 front step lunges – back rack
    10 burpees over the bar
    50 thrusters
    10 burpees over the bar
    *time cap 12min

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