WOD 22/9/16

/in /by
 

Strength: Back Squat/Front Squat + Handstand by personal Program.

A) Back Squat 5*5 weight from elements
B) Back Squat Find 5RM.
C+D) Front Squat tempo (4-2-1) 6*2*80% 2RM.

SURPRISE METCON

 

“Jerry Swinger”


30 Wall Ball Shots (20/12lbs)

30 Kettlebell swings (2/1.5 pood)

60 Box Jumps (60/50 cm)

30 Kettlebell Swings (2/1.5 pood)

30 Wall Ball Shots (20/12 lbs)
S&A WOD
SPEED BENCH
Bench Press 8*3*50-70%ME

MetCon: I go You Go 20 min AMRAP

10 Push press
100m Overhead carry 25/10kg