• WoD 18.5.18

    WoD 18.5.18

    Μuscular Endurance-Capacity Day

    Level 2 + Level 1

    Part a -18min

    4 Rounds for quality (18min)

    0-1:30 : 12 step lunges – Front rack – moderate to heavy load

    1:30-3:00 : 15 good mornings – light weight

    3:00-4:30 : 18 hip thrusts w plates,on the floor

    5min transition time

    Part b-13min

    6min amrap Ladder

    3 Pistols

    3 Hang Power Clean L2 Rx+:60/40 , rx:45/30  L1:20-30/15-25

    3 Burpees

    1min rest

    6min amrap Ladder

    20 du , L1:20 jumping jacks

    20”Plank – one foot on the floor

    7 mb situps

    then , 20du/20”plank/14mb situps , 20du/20”plank/21mb sit-ups, …

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