• WoD 2.2.18

    WoD 2.2.18

    Strength Day

    5min general warm up – coach’s choice

    LEVEL 2

    Part a – 29min

    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

    Below Knees Clean n Jerk doubles

    5×2 , 80%,85%,85%,90%,95%

    2min transition time

    Every 2min x 5set – 10min

    Deadlift

    4×3@82,5%,3+@82,5%(leave 1-2reps)

    4min transition time

    Part b – 5min

    in  teams of 3 – mixed levels

    ath a. row/ski/ab 15kcal

    ath b. performs mb situps

    athc. performs burpees over the box

    athletes change every time the row/ski/ab completes 15kcal

    score is the total reps of situps+burpees ob

    LEVEL 1

    Part a – 29min

    7min Specific Warm up

    Perform rounds for quality of

    2 wall climbs

    4 push press each arm – progressively increase load

    6 strict ring rows

    immediately followed by:

    Every 2min x 5sets -10min

    Kettle bell Strict  Presses

    8-10-12-14-10

    2min transition time

    Every 2min x 5sets -10min

    Rows with kettle bell or barbell

    8-10-12-10-8

    4min transition time

    Part b – 5min

    in  teams of 3 – mixed levels

    ath a. row/ski/ab 15kcal

    ath b. performs mb situps

    athc. performs burpees over the box

    athletes change every time the row/ski/ab completes 15kcal

    score is the total reps of situps+burpees ob

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