• 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 , is not allowed! -Train smart – without struggle, there is no progress.

    5min transition time

    Part b – 6min

    9-7-5 for time

    Bar muscle ups – scale down option : c2b 12-9-6 reps

    Squat snatches @60/40 or 45/30

    time cap : 6min

    LEVEL 1

    Strength session

    Part a – 22:30

    Every 2min x 5set – 10min

    Front Squat

    5×3 , 85%,90%,95%,95%, 100%

    2min transition time

    Every 1:30 x 7set -10:30min

    Strict Dips

    4-6-8-10-12-10-8

    5min transition time

    Part b – 7min

    21-15-9 for time

    kb swings

    C-ups

    Push ups

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