Oct 2015

WOD 2015-10-16

“Fokus:
Fast & Heavy

Dag i cykel: 5

A:
3 set of:
Deep Squat Progression x 5
Hamsting pulses x 10 (each leg)
Stick Pass throughs x 5 + Stick wipers x 5

B:
5 sets of:
Static Front Rack Hold @120-130% of 1 RM Front Squat x 20 sec
* work in pairs of 2, rest 2 min between attempts

C:
“”Moose Complex””
Every 2 min for 10 min (5 sets) of:
1 Hang Clean
2 Cleans
1.1 Reverse Lunges
1 Front Rack to overhead
2 Over HEad Squat
* weight increases every set with 5kg for men and 2.5kg for women

This is the 15.2 for Nordic Showdown complete rules here: http://nordicshowdown.com/wp-content/uploads/2015/10/NS-15.2.png