• 05Μαΐ
    0 Comments
    WoD  5.5.17

    WoD 5.5.17

    LEVEL 2
    Strength – 16min
    Every 2min x 8 sets
    Split jerk
    5-5-5-4-3-3-2-1
    increase load if technique is consistent,otherwise stay at the same load and focus on your missed points of performance.

    5min transition time

    Metcon -12min
    amrap in 12min
    7 deadlift rx plus 105-115/80-90 ,rx:80-95/50-70kg
    12 ring dips , use band assistance if necessary. scale down -parallets dips.
    14 kb snatches ,7 each arm rx plus:24/16-20 rx:20-24/12-16kg

    LEVEL 1
    Assistant Work
    10min practice on:
    Jump rope. try on some double unders if efficient enough with the single under
    immediately followed by
    6min rounds for quality of:
    20” L Hold
    20” left side plank
    20” right side plank

    5min transition time

    Metcon-12min
    Amrap in 12min
    200m run
    8 overhead squats 20-35/10-25kg

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com