• 20Απρ
    0 Comments
    WoD 19.4.17

    WoD 19.4.17

    LEVEL 2+LEVEL 1
    Warm up + Assistant work – 30min
    25min Mobility
    7min Board briefing + transition time

    LEVEL 2
    Metcon – 20min

    EMOM x 3
    3 snatch balance + 2oh squat
    1min rest , increase load
    EMOM x 3
    3 snatch pull with finishing elbows high and outside + 1 High Hang Snatch
    1min rest , increase load
    EMOM x 3
    2 snatch pull with finishing elbows high and outside + 2 Hang Snatch
    3min rest- transition time

    -When the clock hits 14min , do 6min amrap of:

    7 Snatches rx plus 60/40 , rx: 40/25
    14 T2B
    21 Laterall jumps over the bar
    LEVEL 1
    Metcon – 20min
    For time:
    1000m run
    80 kb swings
    60 jumping lunges alternate(30each leg)
    40 box jumps
    20 Down ups(no pushup,no jump)
    5 wall climbs
    Time cap : 20min

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com