• 09Νοέ
    0 Comments
    WoD 10.11.17

    WoD 10.11.17

    RETEST FROM 8.9.17

    Warm up 7-10min

    Coaches choice

    5min board briefing

    Then for 5min,

    -Do some stretching/foam rolling,

    -Mind preparation and focus to  get into the test , ready to give it all !

    Level 2 & level 1

    Test 4

    Row/ski/bike

    Perform 100 calories for time

    Rest 5 minutes

    Program how long it took you to row 100 calories and row/ski/bike for max calories during that time

    *you must use the same machine when you retest

    Athletes begin the WoD in heats of 8-10, every 20 min

    ( 2heats of 20min= 40min  the total WoD time)

    Assistant work if you finish your test and you can breath(which you shouldn’t)

    3-5 rounds for quality of

    20 pistols /L1 step lunges

    7 power cleans 60/40, L1:25-35/15-25kg , Intro :barbell sdlhp

    7 burpees over the bar

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com