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馃挭 WOD 08/09/2021


T hip opener x 45 sec / c么t茅

shoudler and triceps stretch with band x 45 sec / c么t茅


2 sets of:

Banded good morning x 10 reps

inchworm to push-ups x 5 reps

cossack squat x 12 reps (6/6)

CLEAN PRIMER

鈥婨2MOM x 3 sets :

-muscle clean x 2 reps + front squat x 2 reps + high hang clean x 2 reps *

-tall landing box jump x 3 reps

30 - 40 % of 1 RM clean



CLEAN PROGRESSION

Every 2 min x 4 sets of:

clean pulls + low hang clean * + clean

65 - 70 %


Every 2 min x 3 sets of:

clean pulls + clean

70 - 75 %

ENERGETIC -

A)AMRAP 7 min

- Assaut bike x 12 / 9 cals

- OH squat x 8 reps (42,5 / 30 kg)

- TTB x 6 reps


rest 5 min en marchant


B)AMRAP 7 min

-DU x 30 reps

-power clean x 8 reps (42,5 / 35 kg)

-bar facing burpee x 6 reps


rest 3 min en marchant

PASSE A LA VERSION PRO pour obtenir la programmation enti猫re avec des exercices en plus, vid茅os d茅taill茅es , 茅chauffements sp茅cifiques et consignes.





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