• 04Δεκ
    0 Comments
    WoD 5.12.17

    WoD 5.12.17

    Muscular endurance day

    LEVEL 2

    Part a.-24min

    Emom x 5sets(15min)

    0-1: 16 pistols or 14 or 12

    1-2: 18 t2b or 16 or 14

    2-3: 20 push ups or 18 or 16

    3min rest

    Emom x 3sets (6min)

    0-1:50 du or 35 or 20 or 10

    1-2: rx plus :20/15 pull-ups rx:15/10reps

    3min transition time

    Part b – 8min

    10min amrap

    15 wall ball

    12 kb russian swings 32/24, 24/16-20kg

    9 down ups

    LEVEL 1

    Part a.-21min

    Emom x 5sets

    0-1: 16 back Step lunges or 14

    1-2: 16 t2r or 14

    2-3: 20m bear walk

    3min rest

    Emom x 3sets (6min)

    0-1: 12/10 kcal row

    1-2: 15 kb swings

    3min transition time

    Part b – 8min

    10min amrap

    12 thrusters @empty bar

    10 ring rows

    9 down ups

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com