• WoD 15.5.18

    WoD 15.5.18

    Strength Day

    Part a-21min

    Level 2

    Εvery 1:30 x 7 (10:30)

    Snatch Pull + Hang Snatch high pull + Power Snatch . *keep it no more than 60%

    1:30 Transition time

    3 rounds(9min) of :

    0-1: Snatch @ 75%

    1-2: Snatch @ 80%

    2-3: Snatch @ 85%

    5min transition time

    Part b – 9min

    10-8-6-4-2 For time,

    of:

    Power Clean and Sh20h  rx+ 60/40  rx:50/30

    *After each round, do 45 du or 30 du or 15

    *if you feel light the load, try more on the du.If you re efficient enough with the du ,but you struggle with the load, its ok,that must be the feeling.

    time cap 9min

    Level 1

    Part a – 21min

    Emom  x 10

    Odd: 10 barbell rows 25-40 / 15-25kg

    Even: 10 double kb swings outside

    1min rest

    Emom  x 10

    Odd: 2 turkish get ups w dumbbell , as heavy as possible

    Even: 16 Step lunges w db or kb overhead, 8 each.

    5min transition time

    Part b – 9min

    10-8-6-4-2 for time,

    of:

    Deadlifts 40-70/25-50kg *must feel heavy

    x3 Lateral Jumps over the bar (30-24-18-12-6)

    after each set do:

    4 Hspu on abmat – gymnastics floor scaled version

    time cap 9min

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