• WoD 27.2.18

    WoD 27.2.18

    7min general warm up + 8min board briefing/transition time

    LEVEL 2 + LEVEL 1

    14min Skill Work

    5min work with the coaches on perfect hollow and arch positions and the progressions of them

    immediately followed by:

    Alternating Tabbatta (8 x 20”on/10”off , 1min rest , 2 round – 9min total)

    Hollow Hold

    Arch Hold

    4min transition time

    LEVEL 2

    Every 1:15 x 7sets -8:45

    Clean high pull + Hang Clean + Front Squat  2sets@50%,2@55%,2@60%,1@65%

    4min transition time

    Metcon – 5min

    Amrap in 5min of:

    12 db thrusters 2x 22.5/2×15 , rx:2×15-17.5/10-12.5kg

    35du or 20du or 10du

    LEVEL 1

    Every 1:15 x 7sets -8:45

    4 Front Squats , 2@65%,2@70%,3@75% of FS RM

    4min transition time

    Metcon – 5min

    Amrap in 5min of:

    kb swings

    *penalty every time you break a set,do: 15 push ups

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