• 19Ιούλ
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    WoD 19.7.17

    WoD 19.7.17

    LEVEL 2
    Strength – 15min
    Every 1:30 x 10sets
    4 Overhead Squat , increase load every 2 sets , the last 2 sets go for 2 or 1 rep max.

    5min transition time

    Metcon-15min
    4 rounds for total reps
    1min each station
    0-1:ring muscle ups
    1-2: double unders, choose btwn a set of 50or30or15, count nothing/add nothing at the final score
    2-3: burpees box jump
    3-4:rest

    LEVEL 1
    Strength – 15min
    Every 1:30 x 10 sets
    4 overhead squats, maintain a manageable load, focus on form

    5min transition time

    Metcon-15min
    4 rounds for total reps
    1min each station
    0-1: Pullups
    1-2 : Kcals row/ski/assault
    2-3 : Front rack -back step lunges , 20-35/15-25kg
    3-4 : rest

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