WOD-arkiv

Frontsquat tempo

E2MOM x 5

4 Reps (5'' Down / 5" Pause)

Keep the same weight

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2 Sets

1' Heel off bulgarian split squat

isometric hold each side

6 Natural Leg Extension

1'30 Rest

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EMOM 8'

6 Barbell front rack lunges (60/40)

6 to 8 Burpees over bar

A) Snatch Drills

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B) Burgener Warm up

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C) Snatch Pull with pause

3'' Pause below knee

3'' Pause above knee

4 x 3

50% 1'30 Rest

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D) Snatch from the block

1 Snatch High Pull

1 Power Snatch

1 Squat Snatch

5 Sets

50/70 % 1'30 Rest

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E) 3 Sets

3 Squat Snatch Pause from block

70%+

1'30 Rest

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F) Overhead squat facing rack

band pull to the rack

3 x 5 Empty barbell

Turkish Get up Technic

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E90S x 4

1 TGU on each side

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Double Kb Snatch technic

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EMOM x 12

- 15/12 Cal Echo Bike

- 12 Double Kb Snatch

- 10 Double Kb Thrusters

- Echo bike easy pace to recover