• 20Μαρ
    0 Comments
    WoD 20.3.17

    WoD 20.3.17


    LEVEL 2
    Strength-16min
    16min to work on sets of:
    3 Back squat- increase load each set
    50 m sprint after each set @85-95%max speed

    5min transition time

    Metcon-10min
    Amrap in 10min
    7 jerk rx plus :70/50 rx :50/30
    9 burpees over the bar
    12 t2b

    LEVEL 1
    Assistant Work-16min
    16 min to work on quality sets of:
    10 pistols
    10 hip thrusts
    30″ at squat bottom position
    200 m run or row or  ski erg or assault bike at high intensity

    5min transition time

    Metcon-10min
    Amrap in 10 min
    7each ,one arm Kb push press
    9 burpees
    12 mb situps

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com