WOD 9/6/16

/in /by

 

Strength:
Back Squat 5*5 with weight elements
B) Back squat 5*5*95% 5RM
C) Back squat 6*2*80%2RM (pause 2 sec at the bottom)
 D) Overhead Squat 6*2*75% 1RM (pause 2 sec at the bottom)

MetCon:

30-20-10 reps of

Goblet Squats
KB Swings
Box Jumps 60/50cm


A) 12/8kg-Step ups
B) 16/12kg
C) 24/16kg
D) 32/24kg-(T&G box jumps)
S&A WOD
SPEED PRESS
Strict Press (Pause 2 sec overhead)
9*3*50-70%ME

MetCon: 5RFT
5 Strict Pull ups/ring rows
10 Dips
15 Straight leg sit ups