💪 WOD 06/09/2021


prone T rotations x 10 reps / côté

banded full T hip opener x 5 reps / côté

bottom squat full rotation x 10 reps alternées


500 m row

theraband warm-up (V1) x 10 reps/ exercice

theraband warm-up (V2) x 10 reps / exercice

 

SNATCH PRIMER

Every 90 sec x 4 sets of:

muscle snatch +hang power snatch + OH squat x 2 reps

tall landing box jump x 3 reps


SNATCH PROGRESSION

6 sets of:

high hang snatch x 3 reps * + hang snatch*

*2 sec pause en reception

set 1-3: 60 - 65 %

set 4-6: 65-70 %

rest 2 min

 

ENERGETIC -

3 sets of:

A) AMRAP 2 min

row x 15/ 12 cals

burpee over the rower x 10 reps

max back squat @ 55 % of 1 RM in the remaining time

back squat (depart du sol) x 12 reps @ 55 % of 1 RM


rest 2 min


B) AMRAP 2 min

assault bike x 12 / 8 cals

Box jump overs x 10 reps

Max C2B pull-ups in the remnaining time


ADAPTATIONS

Level 2:

C2B pull-ups : pull-ups


Level 1:

banded pull-ups

 

PASSE A LA VERSION PRO pour obtenir la programmation entière avec des exercices en plus, vidéos détaillées , échauffements spécifiques et consignes.