WOD 1/9/16
| Strength: Back Squat + Handstand by personal Program. A) Back Squat 5*5 weight from elements B) Establish 5RM Back Squat C) Establish 2 RM Back Squat. D) Drop Snatch 8*2*40-60% OHS MetCon: 9min AMRAP 10 KB OHS Left 8 Burpees 10 KB OHS Right 8 Burpees A) Ask coach for specific instructons B) 12/8KG C) 16/12kg D) 24/16kg. |
| S&A WOD SPEED Press Floor press 8*3*50-70%ME MetCon: For reps 7 min AMRAP of 5 Clapping Push ups 5+5 Around the world with bumper plate *rest 2min then repeat the complex for 5min AMRAP, rest 2 min and repeat the complex for 3 min AMRAP . (total 3 times AMRAP=15min) |