WOD 23/11/2020

Α.

FIND 1 RM SNATCH

Every 1 minutes, for 6 minutes (6 sets) of:
Squat Snatch
*Sets 1-6 – 80-85%

 

Then

 

Every 1.30 minutes, for 9 minutes (6 sets) of:

Squat Snatch

*Sets 1-6 – 90 % – 92% – 95% – 97% -100% – 102 %

 

(se avete a disposizione pochi pesi, eseguite 3 reps ogni 15 minuti Touch’n’Go con il carico che riuscite a gestire)

B.

Rx

Two sets for times of:

Row 750 Meters or 600m Run or 200 Double Unders

20 Chest-to-Bar Pull-Ups

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Scaled

Two sets for times of:

Row 750 Meters or 600m Run or 200 Double Unders

20 Pull-Ups

40 Walking Lunges with Kettlebell Farmer’s Carry (20/12 kg KBs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Basic

Two sets for times of:

Row 500 Meters or 400m Run or 150 Single Unders

20 Banded Pull-Ups

30 Walking Lunges with Kettlebell Farmer’s Carry (12/8 kg KBs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Motivation.

Il rischio più grande di tutti? Non rischiare.