• 18Οκτ
    0 Comments
    WoD 19.10.17

    WoD 19.10.17

    Capacity Day

    LEVEL 2

    Part a. – 18min

    Alternate emoms x 18min

    0-1min: 8 bench press @2/3bw

    1-2min: 12T2b

    2-3min: 15 heavy kb double deadlift ,outside legs

    5min transition time

    Part b – 10min

    “Dream Crusher”

    Amrap in 10min

    6 thrusters 60/40kg

    9 power snatches

    12 power cleans

    15 pullups

    18 Kb swings

    15 pullups

    12 power cleans

    9 power snatches

    6 thrusters

    *If athlete completes the second round of 6 Thrusters under 10 minutes, score is the time it took to complete that work. Otherwise score is total number of reps completed under 10 minutes.

    LEVEL 1

    Part a. – 18min

    Alternate emoms x 18min

    0-1min:10 pistols-scale down the rom

    1-2min: 8 pullups

    2-3min: 8 parallel dips-use band assistance

    5min transition time

    Part b. -10min

    Amrap in 10min

    6 thrusters 30-40/15-25kg

    9 deadlifts

    12 mb situps

    15 push ups

    18 back step lunges

    15 push ups

    12 mb situps

    9 deadlifts

    6 thrusters

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com