• 02Μαΐ
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    WoD 2.5.17

    WoD 2.5.17

    LEVEL 2
    Strength -18min
    Work every 1:30, alternate sets , 4 full rounds -18min

    0-1:30 : 8 strict presses *increase load each set
    1:30-3:00 : 8 strict pullups
    3:00-4:30 : 10 kb rows for each arm
    Last round go as many reps as possible at presses and kb rows

    5 min transition time

    Metcon – 10min
    Amrap in 10 min
    0-7 min: amrap ladder
    2 hspu / 4pistols , 4hspu/8pistols , 6hspu/12pistols ..
    7-10min: amrap
    Burpees box jumps

    LEVEL 1
    Strength -18min
    Work every 1:30, alternate sets , 4 full rounds -18min

    0-1:30 : 4push ups + 2wallclimbs + 4 push ups
    1:30-3:00 : 15 T2R
    3:00-4:30 : 12 pistols ,work on form
    Last round go as many reps as possible at t2r and pistols

    5min transition time

    Metcon – 10min
    0-7min: amrap ladder
    2pullups/4kb swings 16-24/8-16kg , 4pullups/8kb swings , 6pullups/12kb swings
    7-10min: amrap
    One arm kb thrusters(try to perform equal reps for each arm- change arm every 5 reps or 8 or 10reps)

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