Wednesday 28/12/16

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Wednesday 28/12/16

Level 1
Strength
Back Squat
6 x 3 @ 87.5%

WOD 1
Complete as many rounds and reps as possible in 3mins of:
7 Back Squats (50kg/35kg)
7 Burpees
Rest until the running clock reaches 6mins and then…

WOD 2
Complete as many rounds and reps as possible in 3mins of:
7 Front Squats (40kg/25kg)
7 Ball Slams (12/9)
Rest until the running clock reaches 6mins and then…

WOD 3
Complete as many rounds and reps as possible in 3mins of:
7 Overhead Squats(20kg/15kg)
7 Burpee Ball Slams(12/9)

Level 2
Strength
Back Squat
6 x 1 @ 93%

WOD 1
Complete as many rounds and reps as possible in 3mins of:
7 Back Squats (70kg/55kg)
7 Burpees
Rest until the running clock reaches 6mins and then…

WOD 2
Complete as many rounds and reps as possible in 3mins of:
7 Front Squats (50kg/35kg)
7 Ball Slams (15/12)
Rest until the running clock reaches 6mins and then…

WOD 3
Complete as many rounds and reps as possible in 3mins of:
7 Overhead Squats(30kg/25kg)
7 Burpee Ball Slams(15/12)

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