• 25Ιαν
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    WoD 26.1.18

    WoD 26.1.18

    LEVEL 2

    Part a – 22min

    Every 2min x 4 – 8min

    Hang Clean n Jerk triples

    4×3 , 70%,75%,75%,80%

    2min transition time

    Every 2min x 6 -12min

    Deadlift

    5×5@70% , 5+@70%(leave 2-3)

    5min transition time

    Part b – 8min

    You have 8 min to establish max load of the following complex :

    High Hang Clean + Hang Clean + Clean + Push Press

    High Hang Clean + Hang Clean + Clean + Push Jerk

    High Hang Clean + Hang Clean + Clean + Split Jerk

    One set consists of all 12 reps. Try not to drop the bar during the entire set. If you must drop after the overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set. All cleans must be full/squat cleans (power cleans are not allowed).

    LEVEL 1

    Part a – 22min

    Every 2min x 4 – 8min

    Kettlebell Strict  Presses

    8-10-12-8

    2min transition time

    Every 2min x 6 -12min

    Kettle bell or dumbbell Rows

    2-4-6-8-10-6

    5min transition time

    Part b – 8min

    Amrap in 8min

    15 Wall ball

    12 box jumps

    9 mb Situps

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