• WoD 1.2.18

    WoD 1.2.18

    Capacity Day LEVEL 2 Part a – 24min 3rounds for quality 0-2min : 25/20 kcal row/ski/ab 2-4min : 25/20 wall ball 4-6min : 100 du or 75 or 50 6-8min : 10 ring mu or 6 or 4. if scale down , increase the reps by 2. Substitute ring mu with pull-ups or dips ,

  • WoD 31.1.18

    WoD 31.1.18

    Strength Day 5min general warm up – coach’s choice LEVEL 2 Part a – 25:30 7min Specific Warm up load up progressively till you reach your 70-75% of your training max (3rm) immediately followed by: Every 2min x 5 set – 10min Jerk doubles 5×2 , 80%,85%,85%,90%,95% 1min transition time Every 1:30min x 5set –

  • 30.1.18

    30.1.18

    Muscular Endurance LEVEL 2 Every 2 min x 5 rounds – 20min Alternate the following 2min 0-2min: 5 Strict Hspu , rxplus :add deficit 5 Kipping Hspu 12 Regular Push Ups 2-4: rx plus : 5strict c2b + 5kipping or butterfly c2b + 12 T2b rx : 5strict pull-ups + 5kipping or butterfly pullups +

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