Jeudi 1 Septembre 2016
A] Warm-up B] Wod 20 squat snatch @ 135/95 400m run 20 KB swings @ 32/24 400m run 20 burpees pull-ups 400m run 20 shoulder-to-overhead @...
Mercredi 31 Août 2016
A] Warm-up B] Strength Back squat Emom min 0-4: 3 back squat min 4-7: 2 back squat min 7-10: 1 back squat C] Wod 3 rounds for time: 30...
Mardi 30 Août 2016
A] Warm-up B] Skills Practice for 12 minutes one mouvement of your choice in the emom: -handstand push-ups -ring dips -muscle-ups...
Lundi 29 Août 2016
A] Warm-up B] Strength 15 minutes to find... 1 rep max of thrusters C] Wod Against a 4 minutes running clock, complete the following for...
Vendredi 26 Août 2016
A] Warm-up B] Strength Every minute on the minute for 16: min 1: 50 seconds plank hold min 2: 5-10 strict pull-ups min 3: 15 sumo dl high...
Jeudi 25 Août 2016
A] Warm-up B] Strength Power snatch 5 sets of 5 reps unbroken Note: build over the sets C] Wod 4 rounds for time: 15 calories row 10...
Mercredi 24 Août 2016
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 2 push-press + 1 push-jerk+ 1 split jerk Note: load over the sets C] Wod Amrap...
Mardi 23 Août 2016
A] Warm-up B] Strength Overhead squat 10-8-6-4-2 Note: from ground or rack. The first set is not for warm-up. All 5 sets must be heavy....
Lundi 22 Août 2016
A] Warm-up B] Strength Power clean 4 sets of 5 reps unbroken Pistols 4 sets of 10 reps* (total) Note: build over the sets and practice...
Vendredi 19 Août 2016
A] Warm-up B] Strength Shoulder press 6 sets of 2 reps Note: load over the sets C] Wod 4 rounds for time: 12 burpees over bar 9 handstand...
