WOD 11/9/17

/תחת /על ידי

Strength:
Squats

A) Back Squat 5*5*5RM.
B) Back Squat 5*5*90% 5RM
C+) Front Squat 5*5*90% 5RM

MetCon:
“Helen”
3 RFT
400m Run
21 American KB Swings 24/16kg
12 Pull ups

“BEAST MODE”
3 RFT
400m RUN
21 KB Snatch 24/16kg
12 C2B Pull Ups

*Ask coach for scaling options.

WOD 14/8/17

/תחת /על ידי

Strength: Squat
A) Back Squat 5*5*5RM (From Elements1)
B) Back Squat 3*5*90% 5RM; AMRAP*90% 5RM.
C) Front Squat 3*5*90% 5RM; AMRAP*90% 5RM.

MetCon: For Time
30 Wall Ball shots 20/12lb
30 Power Cleans 42.5/30kg
30 Cal row
30 Front Squats 42.5/30kg

*Ask coach for scaling Options.