• WoD 20.12.17

    WoD 20.12.17

    Strength Day
    LEVEL 2
    Part a – 18min
    Jerk deload
    every 2min x 3sets
    3×3 ,40%,50%,60%

    2min transition time

    Every 2min x 5 sets
    Bench press(this is not a deload day for this movement)
    5@50%,3@60%,2@70%,1@75%,8+@80%(leave 0reps)

    5min transition time

    Part b – 9min
    3min amrap 1 arm overhead kb step lunges 24/16 , 20/12kg
    3min amrap wall climb
    3min amrap clusters @ 70/50 , 45/30

    LEVEL 1
    Part a-18min
    Front Squat
    Every 2min x 3sets
    3×5 ,40%,50%,60%

    2min transition time

    Every 2min x 3sets
    Strict Dips
    5-5-5

    5min transition time

    Part b-7min
    3min amrap
    Front squat 25-35/15-25kg
    3min amrap
    Push presses
    3min amrap
    burpees over the bar

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