• 23Οκτ
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    WoD 24.10.17

    WoD 24.10.17

    Strength Day

    LEVEL 2

    Part a – 20min

    Every 1:15 x 4 set

    Snatch Pull + Snatch

    Every 1:15 x 4 set

    Snatch + Snatch Balance

    Every 1:15 x 4 set

    Snatch + Overhead Squat

    5min to establish 1 rm Snatch

    5min transition time

    Part b.-8min

    8min to establish max load of:

    “Barbell Bear Complex”

    7 reps of : clean+s2oh+back squat+back s2oh

    * you will have approximately 2-3 efforts in the time window

    LEVEL 1

    Part a-20min

    Every 1:15 x 8set (10min)

    3 Overhead squat

    immediately followed by:

    Every 1:15 x 8set (10min)

    5-7 strict ring rows .keep perfect hollow body position

    5min transition time

    Part b-8min

    Amrap ladder in 8 min

    2 deadlift

    2 front squat

    2 push press , 4/4/4 , …

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