đŸ’Ș WOD 16/11/2021


RAMP:

prone T rotations x 10 / 10 reps

banded full T hip opener x 5/5 reps

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


3 rounds of

Row x 10 cals

banded good morning x 15 reps

Half Kneeling Single Arm Bottoms Up Kettlebell Press x 5/5

 

A. BARBELL PREP

2 sets of, barre Ă  vide

slow pull muscle snatch x 2 reps + tall snatch x 2 reps


2-3, charge légÚre (30- 55 % of 1 RM)

muscle snatch + hang snatch + Overhead squat x 2 reps


SNATCH WORK

🏋5 sets of:

snatch pull + high hang snatch + Hang squat snatch + snatch

dĂ©part Ă  65 % , construis une charge lourde selon ta forme du jour (pas d’échec)

 

B. WOD

FOR TIME

assault bike x 25/20 cals

BMU x 16 reps

alterning DB snatch x 16 reps (22,5/15 kg)

400 m run

assault bike x 25/20 cals

400 m run

alterning DB snatch x 16 reps (22,5/15 kg)

BMU x 16 reps

assault bike x 25/20 cals


NIVEAU 2:

bar muscle up: x 8 Ă  10 reps

DB: 15 / 10 kg


NIVEAU 1

arch to jump OR strict pull (avec bande si besoin)

DB: 10 / 5 kg


 

C. ACCESSORY

3 rounds for quality

half kneeling landmine press x 8/8 reps @ 21X1

banded triceps push downs x 20 reps

rest 2 min



 

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