• WoD 14.5.18

    WoD 14.5.18

    Muscular Endurance Day

    Part a. – 14min

    Emom x 6

    L2: Rx+ 3strict c2b+2 c2b + 5 pullups

    RX: 4c2b + 4 pullups

    L1: 5 low parallel dips w hips press-up  + 7/5parallet push ups

    2min rest – transition time

    Emom x 6

    L2: Rx+: 15” parallets dip support position w external shoulder locked + 5 strict parallel dips + 3 kipping parallel dips

    RX: 15” parallets dip support position w external shoulder locked + 8 low parallels dips w hips press-up

    L1: 4 Band assisted strict pull-ups + 6 strict ring rows

    4min transition time

    Part b – 15min

    Level 2

    For time:

    500m row

    50 Overhead Squat 20/15kg

    500m row

    40 thrusters

    400m run

    30 sdlhp

    400m run

    time cap 15min

    athletes can begin from 2 rounds of run,then 2 rounds of row

    Level 1

    For time

    2park run

    30 front squats w one dumbbell front rack(15 each)

    3 park run

    30 db push presses (15 each)

    2park run

    30 db goblet thr

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