• WoD 24.1.18

    WoD 24.1.18

    Strength Day

    LEVEL 2

    Part a – 22min

    Every 2min x 4 – 8min

    Jerk triples

    4×3 , 70%,75%,75%,80%

    2min transition time

    Every 2min x 6 -12min

    Overhead Squat

    5×5@70% , 5+@70%(leave 2-3)

    5min transition time

    Part b

    In a time window 7min

    45 mb situps 9/6kg

    30 mb -front rack -back step lunges

    15 Wall ball

    Push jerk for max power output (reps x load)

    score is reps performed  x load

    LEVEL 1

    Part a – 22min

    Every 2min x 4 – 8min

    Back Squat

    4×5 , 75%,80%,80%,85%

    2min transition time

    Every 2min x 6 – 12min

    Strict Dips

    2-4-6-8-10-6

    5min transition time

    Part b -7min

    45 kb Sdlhp

    30 kb russian twists -not alternating

    15 goblet thrusters

    Push Press for max reps @40/25kg or 30/17,5kg

    score is reps performed  x load

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