• 11Σεπ
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    WoD 12.9.17

    WoD 12.9.17

    Strength day

    LEVEL 2

    Strength -22min

    Every 1min x 10 sets – 10min

    High Hang Snatch + Overhead squat

    2min Transition time

    Every 1min x 10sets – 10min

    High Hang Clean + Front Squat

    5min transition time

    Metcon – 6min

    3rounds for total reps

    1min thrusters (from the ground) @ 60% rm – ask your coaches to help you calculate your 1rm even approximately , and your 60%.

    1min row/assault/ski (kcals)

    LEVEL 1

    Strength – 22min

    Every 2min x 6set

    5 front squat , increase load each set

    immediately followed by

    Every 2min x 5 set

    4 Back squat , continue the set of b sqt, from the load you reached on the last set of front sqt. increase load each set

    5min transition time

    Metcon-6min

    3rounds for total reps of wb

    1min : park run – count nothing , intro:100m

    1min : Wall ball

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