Strength
Her 1:30 içinde 12.00 Boyunca (8 Sets)
6-8 Tempo Front Squats (rpe 6-7)
WOD
”Naughty or Nice”
NAUGHTY (Rx’d):
15-12-9
Power Snatch (40/25 kg)
30 Double Unders
Thruster (40/25 kg)
30 Double Unders
NICE (Scaled):
30-24-18
Single Arm Dumbbell Snatch (20/12.5 kg)
30 Double Unders (or 60 singles)
Single Arm Thruster (20/12.5 kg)
30 Double Unders (or 60 singles)
ELF (Rookie):
4 Rounds
10 Kettlebell Swings
20 Single Unders
10 Plate Jumps (15kg)
20 Single Unders
Accessory
TheBox362 Mini-Pump –Glutes and Shoulders
3 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Barbell Good Mornings @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.