WoD 31.10.17

STRENGTH DAY

LEVEL 2

Part a. – 34:30min

Complete 3 rounds – 18min

Work Every 1:30

0-1:30 : 3 Front Squat @ try to reach fast your 81-85% and work at this load. At the last round/last set go AMAP (As Many As Possible )

1:30-3:00 : 3 Front Squat

3:00-4:30 : AMAP of Strict Pullups

4:30-6:00 : Rest

immediately followed by:

3 rounds – 16:30min

Work Every 1:30

0-1:30 : 4 deadlift @ try to reach fast your 75-80% and work at this load. At the last round/last set go amap

1:30-3:00 : 4 deadlift

3:00-4:30 : AMAP (As Many As Possible ) of : Strict Pullups

4:30-6:00 : Rest

Score is the total power output (kg x reps) of front squats at the last set of 1:30min + the total power output of deadlifts at the last set of 1:30min

LEVEL 1

Every 1:30 x12sets – 18min

1-2 Wall Climbs + 30”plank hold

*at the last set 16:30-18:00min,do amap wall climbs

immediately followed by :

Every 1:30 x11sets-16:30min

10 double kb Deadlift -outside legs + 30” L hold – rings

*at the last set 15:00-16:30min,do amap t2r

Score is the total reps of wallclimbs+t2r