• 19Οκτ
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    WoD 20.10.17

    WoD 20.10.17

    Strength Day

    LEVEL 2

    Part a – 22:30min

    Alternate sets x 5rounds (22:30min)

    0-1:30 : 6-8 back step lunges, back rack @after 1 or 2 sets,reach your 45-50%of back squat rm,and continue with the same load

    1:30-3:00 : 5-7 strict weighted parallel or ring dips,increase load each set or try to decrease assistance, keep your rom and mechanics.

    3:00-4:30 : 12-15 barbell rows 40-60/30-45kg

    4min transition time

    Part b – 7min

    “Squatmagedon”- by cf vl

    7min amrap ladder

    1 overhead squat , 1 back squat , 1 front squat

    2 overhead , 2 back , 2 front , 3oh , 3back , 3front , …

    *after each set of squats(oh/back/front) do 3 push presses

    rx plus:60-70/45-50 rx:45-60/30-40kg

    LEVEL 1

    Part a – 22:30min

    Alternate sets x 5rounds (22:30min)

    0-1:30 : 4-6 overhead squat

    1:30-3:00 : 3-4 wall climb

    3:00-4:30 : 10-12 kb rows for each arm(on a bench)

    4min transition time

    Part b – 7min

    7min amrap ladder

    1back squat , 2push ups , 2 kb russian swings

    2back squat , 4push ups , 4 kb russian swings

    3back squat , 6push ups , 6 kb russian swings

    4back squat , 8 pushups , 8 kb russian swings , …

    after each set do 10 lateral jumps over the bar

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