SKILL
Hang Power Clean
5-5-3-3-1-1-1
“Benchmark” WOD
Nasty Girls
3 “rounds” :
50 Squats
7 Muscle-ups*
10 Hang Power Clean @ 135/95lb
RX+ : 165/115lb
*SC : 7 Muscle-Up = 14 Jumping M-Up ou 14 Pull-Up+14 Ring Dip ou 14 Burpee Pull-Up
WOD+
A1)Double KB Front Rack Hold
45-60 sec; repos 90sec x3
A2)Weighted Hip Extension @ 31×2
10-12 reps; repos 90sec x3
*Utilisez un KB à la poitrine.