• WoD 21.3.18

    WoD 21.3.18

    Skill Day

    LEVEL 2 + LEVEL 1

    Part a-23min

    Push ups – 8 min

    work on elbows-shoulders positioning ,

    hollow body form and

    box/bands progressions

    immediately followed by:

    Dips on low parallels -15min

    work on elbows-shoulders positioning ,

    execution mechanics

    hollow body form

    progressions

    push ups/dips combination drills

    3min transition time

    Part b – 8min

    1 to 10 for time

    Deadlift L2:rx plus:100/70 rx :75/50 L1:30-50/25-40

    Double db push  presses L2  rx+ : 17.5 – 22.5/12-15 , rx:12-17.5 / 7.5-12.5kg , L1:7.5-12.5kg/5-10

    Lateral Jumps over the bar

    8min time cap

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