• 25Μαρ
    0 Comments
    WoD 26.3.18

    WoD 26.3.18

    Skill Day

    LEVEL 2 + LEVEL 1

    Part a – 22min

    Hollow/Arch Work – 8min

    8min rounds for quality of:

    20” Hollow Hold

    7 shotguns

    20” Arch Hold

    7 arm haulers

    1min transition time

    Grip Strength – 6min

    6min for quality of:

    1min dead hang from the pullup bar or accumulate as much hanging time as possible

    1min wrist extension rolls with a bar(roll the bar back) 15-20kg

    1min double kb or double db farmer carry @ 2x 22,5db or 24kb to 30db or 32kb / 15db or 16kb to 20kb or 17.5db

    1min wrist flexion rolls with a bar(roll the bar forward)

    1min dead hang from the pullup bar

    30”wrist flexion rolls with a bar(roll the bar forward) /30”wrist extensions rolls with a bar(roll the bar backward)

    immediately followed by:

    Ring Rows/Pull ups – 7min

    Perform as many quality reps as possible in the given time frame(7min)

    if ring rows executed perfectly and you are able to perform 10good reps in a row,move onto the pullup bar.

    Transition time – 5min

    Part b – 8min

    Partner wod

    In a time window 8min:

    A)

    42-30-18 reps for time of:

    Db snatches alternating – L2  rx+ : 17.5 – 22.5/12-15 , rx:12-17.5 / 7.5-12.5kg , L1:7.5-12.5kg/5-10

    Wall ball rx+:11/9 , rx:9/6 , L1:6/4kg

    athletes may perform reps by their team tactic

    B)

    At the remaining time :

    synchronised sit-ups

Leave a reply

Cancel reply
Facebook Auto Publish Powered By : XYZScripts.com