• 02Οκτ
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    WoD 3.10.17

    WoD 3.10.17

    STRENGTH DAY
    LEVEL 2
    Part a-24min
    Every 1:30 x 8sets -12min
    4 Overhead Squat
    Immediately Followed by:
    Every 1:30 x 8sets -12min
    4 Deadlift

    3min transition time

    Part b – 7min
    “DT” for max power output (kg x reps)
    Amrap in 7min
    12 Deadlift
    9 Hang Power Clean
    6 Jerk
    multiply the reps you done x the load you used=total score ,
    1round=27reps , 2rounds=54reps , 3rounds=81reps
    LEVEL 1
    Part a-24min
    Every 1:30 x 8sets -12min
    8 kb rows* for each arm-elbows high and outside + 6 ring rows
    *try to reach a challenging load from the first sets,then continue with the same
    Immediately Followed by:
    Every 1:30 x 8sets -12min
    6 kb strict presses* for each arm + 1 wall climb
    *try to reach a challenging load from the first sets,then continue with the same.

    3min transition time

    Part b – 7min
    Amrap in 7min
    12 Deadlift 30-50/25-40kg
    9 Back Squats
    6 Push Presses

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