• 25Σεπ
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    WoD 26.9.17

    WoD 26.9.17

    Weightlifting Strength Day

    LEVEL 2

    Part a. -20min

    Every 1min x 9 sets – 9min

    Snatch Above knees + Snatch Below Knees

    2min Transition time

    Every 1min x 9sets – 9min

    Clean Above Knees + Clean Below Knees

    4min transition time

    Part b.

    3min amrap

    7 Jerk @ 60%rm

    7 Back Squat

    Immediately followed by

    3min amrap

    Row/ski/assault (kcal)

    immediately followed by

    3min amrap

    1 cluster @the same load

    then , ladder 3pullups

    …1cluster/6pullups,1cluster/9 pullups…

    LEVEL 1

    Every 2min x 10sets

    Overhead Squat

    10-8-8-6-6-4-4-4-2-2

    increase load every 2 set *technique first-load second

    4min transition time

    3min amrap

    2 thrusters

    then, ladder 4 ring rows

    …2thrusters/8 ring rows, 2 thrusters/12ring rows

    immediately followed by:

    3min amrap

    7 push press

    7 back squat

    immediately followed by:

    3min amrap:

    Row/ski/assault (kcals)

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