💪 WOD 12/09/2022


WARM-UP:

3 rounds of :

plank shoulder taps x 10 reps

banded good morning x 10 reps

alterning v -ups x 10 reps


 

WEIGHTLIFTING:

Every 1’30 min x 4 sets of:

Power snatch from blocks* x 1 reps + OH squat x 1 rep

60 - 65 % of 1 RM snatch

2 sec pause en réception et sur le OH squat


Every min x 3 sets of:

snatch x 2 reps @ 70 %


Barbell Cycling*: 30 sec effort - 30 sec rest

75 hang power snatch @42,5 / 30 kg


level 2: 30 / 25 kg


level 1 : Barre à vide ou DB


 

B. WOD

🚣🏻‍♀️ AMRAP 6 min

run x 200 m

KB front racked walking lunges x 10 m (2 x 24 kg / 2 x 16 kg)

pull-ups x 10 reps


4 min rest


AMRAP 6 min

row x 10 cals

thrusters x 10 reps (42,5 / 30 kg)

pull-ups x 10 reps


ADAPATATIONS:

run -

20/16 cal row or si erg


pull-ups :

banded pull-ups

assisted pull-ups


Weight:

2 x 20 kg / 2 x 12 kg

goblet walking lunges


Thrusters

30/25 kg

barre à vide


STIMULUS:

2 rounds ou +