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    WoD 19.1.18

    WoD 19.1.18

    Deload week

    Strength day

    LEVEL 2

    Part a -14min

    Every 2min (6min)

    Clean n Jerk  deload

    3×3 ,40%,50%,60%

    2min transition time

    Every 2min (6min)

    Deadlift

    5@40%,5@50%,5@60%

    5min transition time

    Part b – 12min

    For time

    600m Row

    3 rounds of:

    10 burpees box jump overs

    6 ring muscle ups or 10 assisted rmu

    then

    600m run

    time cap 12min

    LEVEL 1

    Part a – 14min

    Every 2min (6min)

    Kettle bell Strict  Presses

    7-7-7

    2min transition time

    Every 2min (6min)

    Rows with kettle bell or barbell

    7-7-7

    5min transition time

    Part b – 12min

    For time

    600m run

    then

    3 rounds

    10 kcal row

    12 burpees -jump on a plate 10kg(face the plate)

    600m run

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