WOD 30/10/16
| Skill: L-sit practice Strength: Overhead Press A) Strict Press 5*5 with weight from elements. B) Strict Press: 5*5*90% 5RM C) Wide Grip BTN Push press 3-3-3-3-3-3 D) Snatch Grip BTN Push jerk 3-3-3-3-3-3 MetCon: In teams of 2 complete 14min AMRAP 5 HSPU 7 SDLHP 32/24kg KB 9 Wall Balls P1- Perform the AMRAP P2- Plank/L sit hold |
| S&A WOD ME PRESS Close grip (leg on the bench) Bench Press 3-3-3-3-3 Strict Press 4*8-10 Push ups (ring by ability) 3*12-15 Triceps ext. 100 reps. |