• 23Μαΐ
    0 Comments
    WoD 23.5.17

    WoD 23.5.17

    LEVEL 2
    Strength -15min
    Every 1:30x 6full rounds,(12sets,18min)
    Alternate sets
    0-1:30: 4 heavy front squats
    1:30-3:00: max reps of du in 45″.the remaining time rest

    5min transition time

    Metcon-10min
    For time:
    21-15-12-9
    Box jump overs
    Push ups
    Wall ball 9/6kg
    Time cap 10min

    LEVEL 1
    Assistant work-18min
    Every 1:30x 6full rounds,(12sets,18min)
    Alternate sets
    0-1:30: max reps of strict pullups in 45″,the remaining time rest
    1:30-3:00: 16 pistols alternating, try to increase the Rom , if you move efficiently.

    5min transition time

    Metcon-10min
    For time:
    25-20-15-10-5
    Ring rows
    *after every set,do :10 Overhead squat with empty bar.

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com