• WoD 9.5.18

    WoD 9.5.18

    Muscular Endurance Test week

    Level 2+Level 1

    15 min warm up + board briefing 

    5 min transition time

    Complementary work -12min

    Every 3min x 4 

    0-3: 600m run

    3-6: 750m/600m row

    6-9: 10 double kb swings outside+10double kb cleans inside + 10double kb push presses

    9-12: amrap of: 30du or 50su,10 hollow rocks , 15 shotguns

    4min transition time

    Muscular Endurance Test 2

    “Jack”

    Amrap in 20min

    10push presses 50/35

    10kb swings 24/16

    10 box jumps 60/50

    Scale option a

    Push press 40/27,5kg

    Kb swings 20/12

    Scale option b

    15min amrap

    10 Push press 30/20kg

    10 kb swings 16/8

    6 box jumps 60/50

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