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    WoD 31.10.17

    WoD 31.10.17

    STRENGTH DAY

    LEVEL 2

    Part a. – 34:30min

    Complete 3 rounds – 18min

    Work Every 1:30

    0-1:30 : 3 Front Squat @ try to reach fast your 81-85% and work at this load. At the last round/last set go AMAP (As Many As Possible )

    1:30-3:00 : 3 Front Squat

    3:00-4:30 : AMAP of Strict Pullups

    4:30-6:00 : Rest

    immediately followed by:

    3 rounds – 16:30min

    Work Every 1:30

    0-1:30 : 4 deadlift @ try to reach fast your 75-80% and work at this load. At the last round/last set go amap

    1:30-3:00 : 4 deadlift

    3:00-4:30 : AMAP (As Many As Possible ) of : Strict Pullups

    4:30-6:00 : Rest

    Score is the total power output (kg x reps) of front squats at the last set of 1:30min + the total power output of deadlifts at the last set of 1:30min

    LEVEL 1

    Every 1:30 x12sets – 18min

    1-2 Wall Climbs + 30”plank hold

    *at the last set 16:30-18:00min,do amap wall climbs

    immediately followed by :

    Every 1:30 x11sets-16:30min

    10 double kb Deadlift -outside legs + 30” L hold – rings

    *at the last set 15:00-16:30min,do amap t2r

    Score is the total reps of wallclimbs+t2r

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