Lundi 30 janvier 2017

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