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馃挭 WOD 27/09/2021


RAMP:

Squat to stand x 5 reps

banded full T hip opener x 5 reps / c么t茅

prone T rotations x 10 reps

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


3 sets of:

row x 1 min

Banded good morning x 15 reps @ 30X1

banded monsters walk 9 m / c么t茅

SNATCH PRIMER

馃弸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 脿 vide -> 33 % of 1 RM snatch


SNATCH

馃弸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



ENERGETIC -

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鈥


馃摑鈥婲OTES: MAP 6

85 % effort max


馃幆鈥婻PE : 8/9

鈥嬸煕犫婼CALED :

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

Niveau 1:

arch to jump BMU /pull-ups seated assisted

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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