• 20Σεπ
    0 Comments
    WoD 21.9.17

    WoD 21.9.17

    Workout Capacity Day

    Warm up + Assistant work

    15min mobility

    10 min board briefing + transition time

    LEVEL 2

    Metcon -30min

    Complete as many rounds and reps as possible in 5-minutes, of:

    20 Kcal row/assault/ski Buy-in

    12 Overhead Squat rx plus:60/40 rx :40-45/25-30

    12 rx plus:c2b rx:Pull Ups

    Rest exactly 5-minutes, then…

    Complete as many rounds and reps as possible in 5-minutes, of:

    35 Kcal row/assault/ski Buy-in

    9 Overhead Squat rx plus:60/40 rx :40-45/25-30

    9 rx plus :C2b rx: Pull Ups

    Rest exactly 5-minutes, then…

    Complete as many rounds and reps as possible in 5-minutes, of:

    50 Kcal row/assault/ski Buy-in

    6 Overhead Squat rx plus:60/40 rx :40-45/25-30

    6 rx plus :C2b rx: Pull Ups

    LEVEL 1

    Metcon -30min

    Complete as many rounds and reps as possible in 5-minutes, of:

    2 park run , Buy-in

    12 Overhead Squat  20-30/10-25kg

    12 Kb Russian Swings

    Rest exactly 5-minutes, then…

    Complete as many rounds and reps as possible in 5-minutes, of:

    400m run , Buy-in

    9 Overhead Squat  20-30/10-25kg

    9 Kb Russian Swings

    Rest exactly 5-minutes, then…

    Complete as many rounds and reps as possible in 5-minutes, of:

    3park run , Buy-in

    6 Overhead Squat  20-30/10-25kg

    6 Kb Russian Swings

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com