• WoD 27.3.18

    WoD 27.3.18

    Strength Day
    Warm up , Board briefing , Transition time – 15min
    LEVEL 2
    Part a – 23min
    Every 1:15 x 8 sets – 10min
    4 sets @ 65-80% Bellow knees snatch pull (focus on slow transition from the knee,and the bar path during the 2nd pull) + Bellow knees snatch
    4 sets @75-85% Bellow knees Snatch + Snatch

    3min transition time

    Every 1:15 x 8 sets – 10min
    3 Overhead Squats @ 75%rm

    5min transition time

    Part b – 7min
    7min amrap ladder
    3,6,9,12…
    Deadlift Rx+ 70/50 Rx :50/30
    Hang power clean
    Sh2oh

    LEVEL 1
    Part a – 23min
    Every 1:15 x 8 sets – 10min
    3 Overhead squats

    3min transition time

    Every 1:15 x 8 sets – 10min
    6 Weighted – Bar is at back rack , Step Lunges

    5min transition time

    Metcon – 7min
    7min amrap ladder
    3 kb sdlhp
    3 kb swings
    3 kb push presses – goblet
    6,9,12,…

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