💪 WOD 27/09/2021

RAMP:

Squat to stand x 5 reps

banded full T hip opener x 5 reps / côté

prone T rotations x 10 reps

3 sets of:

row x 1 min

Banded good morning x 15 reps @ 30X1

banded monsters walk 9 m / côté

🏋Every 2 min x 4 sets of:

-2 Low Hang Muscle Snatch + 2 Overhead Squats @ 3 second pause en bas + 2 Low Hang Snatch

-4 Tall Landing Box Jumps

barre à vide -> 33 % of 1 RM snatch

🏋2-3 sets of:

Snatch Pull + Hang Power Snatch + low hang Snatch

1+1+1

Set 1-2= 1+1+1@65% of 1 RM snatch

Set 3-4= 1+1+1@70% of 1 RM snatch

Set 5-6= 1+1+1@75% of 1 RM snatch

Rest 2 min

AMRAP 8 min

row x 12 /8 cal

burpee over the rower x 6 reps

BMU X 3 reps

Rest 5 min

AMRAP 8 min

Box jump overs x 8 reps (60 / 50 cm)

C2B pull-ups x 3-6-9-12 etc…

📝NOTES: MAP 6

85 % effort max

🎯RPE : 8/9

🛠SCALED :

niveau 2: banded BMU / pull-ups OR banded kipping pull-ups

Niveau 1:

arch to jump BMU /pull-ups seated assisted