• 02Ιούν
    0 Comments
    WoD 2.6.17

    WoD 2.6.17

    LEVEL 2
    Strength- 20min
    5rounds, Alternate sets
    0-2: 12 Bench press -increase load each set
    2-4: 15 ring rows

    5min transition time
    Metcon-7min
    «Isabel»
    For time :
    30 Power Snatches 60/40kg
    *scale down the weights , to finish the WoD, in the time cap.
    *maintain a pace that allows you to keep a good form.

    LEVEL 1
    Strength-20min
    Every 2 min x 10 sets
    3-5 front squats increase load every 2sets

    5min transition time

    Metcon-7min
    50 jump rope
    25 back step lunges alternating , kb@front rack pos.
    25 mountain climbers(not alternating)
    40 jump rope
    20 back step lunges alternating , kb@front rack pos.
    20 mountain climbers(not alternating
    30 jump rope
    15 back step lunges alternating , kb@front rack pos.
    15 mountain climbers(not alternating
    20/10/10
    10/5/5.
    Time cap 7min

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