• 25Σεπ
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    WoD 25.9.17

    WoD 25.9.17

    Cardiorespiratory Endurance Day LEVEL 2 For Quality: 0-9min 400m run 15 box jump overs 70/60cm 400m run 15 burpees 400m run 15 Overhead Squat 30/20kg 1min rest 10-19min 500m row/ski/assault or 400m run 30 pistols 500m row/ski/assault or 400m run 30 situps 500m row/ski/assault or 400m run 1min rest 20-30min Amrap in 10min 100m run

  • 21Σεπ
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    WoD 22.9.17

    WoD 22.9.17

    Strength Day LEVEL 2 Part a-24min Every 1:30 x 8sets -12min 4 Back Squat Immediately Followed by: Every 1:30 x 8sets -12min 4 Deadlift 3min transition time Part b – 7min Tabbata for max power output (kg x reps) 20”on/10”off x 6 sets – 3min Clean n Jerk 1min rest Repeat another 6 sets -3min

  • 20Σεπ
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    WoD 21.9.17

    WoD 21.9.17

    Workout Capacity Day Warm up + Assistant work 15min mobility 10 min board briefing + transition time LEVEL 2 Metcon -30min Complete as many rounds and reps as possible in 5-minutes, of: 20 Kcal row/assault/ski Buy-in 12 Overhead Squat rx plus:60/40 rx :40-45/25-30 12 rx plus:c2b rx:Pull Ups Rest exactly 5-minutes, then… Complete as many

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