Month

Μάιος 2017
LEVEL 2 Metcon -30min In teams of 3 5K/4K row for time Time cap 20min Immediately followed by 10min for max power output(load x reps) Of: Clusters LEVEL 1 In teams of 3 20min amrap Ath a runs 400m Ath b Kb swings Ath c box jumps Rotate every 400m run Immediately followed by 10min...
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LEVEL 2 Strength-18min Every 2min x 9set 4 back squat 5 min transition time Metcon-10min Amrap in 10min 10 pistols 10 heavy Kb russian swings 10 box jump overs LEVEL 1 Strength-18min Every 2min x 9set 8kb heavy strict press for each arm 1-2 wall climb Metcon-10min Amrap in 10min 7 thrusters 20-30/15-25kg 9 t2r...
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LEVEL 2 Strength- 16min Every 1:30 x 8 set -12min Above knees Snatch + Below knees Snatch Immediately followed by Every minute on the minute x 4 1 snatch 5min transition time Roma Throwdown WoD 1 9min amrap ladder 5sh2oh rx plus :70/45 rx50/30 10 pullups 10 sh20h 20 pullups 20 sh2oh 40pullups 40 sh2oh...
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LEVEL 2 Strength-15min Every 1:30 x 10sets 3 split jerk Increase load every 2-3sets if technique is consistent,otherwise stay at the same load and work on technique issues. 5min transition time Metcon-13 min 3 rounds for time 400m run 21 Kb swings @24/16kg 12 Overhead squat @40/30 Time cap 13min LEVEL 1 Strength-15min Every 1:30...
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LEVEL 2 + LEVEL 1 Warm up + assistant work Mobility-20min Metcon-25min In teams of 3* Ath a:Row 400m as hard as possible Ath b: Hang Cleans L2:Rx plus,60-80/45-60 Rx,45-60/30-40 L1:20-35/15-25 Ath c: Pull-ups *can be mixed levels teams Score is the total reps performed of:hang cleans+pullups
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LEVEL 2 Strength – 19min every 1:30 x 3sets 2 snatch balance+1oh squat immediately followed by: every 1:30 x 3sets 2 high hang snatch + 1oh squat immediately followed by: every 2min x 3sets Snatch above knees + Snatch below knees immediately followed by: Emom x 4 1 Snatch 5min transition time Metcon-7min «Diane» 21-15-9...
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