Lundi 30 janvier 2017
- 29 janv. 2017
- 1 min de lecture
A] Warm-up
B] Strength
Front squat
5 sets of 4 reps
Note: from ground. power or squat
C] Open wod
Option 1: 11.1
amrap 10 min:
30 double-unders / 15 power snatch @ 75/55
Option 2: 12.3
amrap 18 min:
15 box jumps @ 24/20 / 12 push-press @ 115/75 / 9 toes-to-bar
Option 3: 15.2
Every 3 min for as long as possible complete:
2 rounds of 10 overhead squat @ 95/65 / 10 chest-to-bar pull-ups
from 3:00-6:00
2 rounds of 12 overhead squat @ 95/65 / 12 chest-to-bar pull-ups
Etc, following same pattern until you fail. +2 reps every 3 min
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