Wod 10/11 G Macrociclo 1:3:2
General Warm up : mobility
Strenght : a1. 1 Rm Front Squat
Start to 1 x 2@70% , 1 x 2 @80 , 1 x 1 85 , 1 x 1 90@ , 1 x 1 95@ test
Rest 2’ between set
a1. 1 Rm Press
Start to 1 x 2@70% , 1 x 2 @80 , 1 x 1 85 , 1 x 1 90@ , 1 x 1 95@ test
Rest 2’ between set
Conditioning : DT
RX – Intermediate
Done in teams of two.
10 rounds for time of:
9 Deadlifts 70/50 – 50/35
7 Hang Power Cleans 155/105 lbs
5 Push Jerks 155/105 lbs
Rest while your partner does the next round.
Each partner does a total of 5 rounds. Post total time.
Newbie 35/25
Beginner 25/20
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