• 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

  • 25Σεπ
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    WoD 25.9.17

    WoD 25.9.17

    Cardiorespiratory Endurance Day LEVEL 2 For Quality: 0-9min 400m run 15 box jump overs 70/60cm 400m run 15 burpees 400m run 15 Overhead Squat 30/20kg 1min rest 10-19min 500m row/ski/assault or 400m run 30 pistols 500m row/ski/assault or 400m run 30 situps 500m row/ski/assault or 400m run 1min rest 20-30min Amrap in 10min 100m run

  • 21Σεπ
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    WoD 22.9.17

    WoD 22.9.17

    Strength Day LEVEL 2 Part a-24min Every 1:30 x 8sets -12min 4 Back Squat Immediately Followed by: Every 1:30 x 8sets -12min 4 Deadlift 3min transition time Part b – 7min Tabbata for max power output (kg x reps) 20”on/10”off x 6 sets – 3min Clean n Jerk 1min rest Repeat another 6 sets -3min

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