Vendredi 16 Septembre 2016
A] Warm-up B] Strength Split Jerk 5 sets of 3 reps Note: 2 full seconds pause in the reception of your lift, all 3 reps C] Wod For time:...
Jeudi 15 Septembre 2016
A] Warm-up B] Skills 6 sets of 2 min work / 1 min rest 200m run max double-unders in the remaining time C] Wod In a 15 minutes time cap:...
Mercredi 14 Septembre 2016
A] Warm-up B] Strength Snatch complex 5 sets of: 1 high hang squat snatch + 1 mid hang squat snatch + 1 squat snatch Note: go for quality...
Mardi 13 Septembre 2016
A] Warm-up B] Strength Back squat 5 sets of 3 reps Note: 2 full seconds pause in the bottom of the squat, all 3 reps C] Wod Amrap 20...
Lundi 12 Septembre 2016
A] Warm-up B] Team wod Déjà 15 ans, Never Forget... For time: 347 burpees ( FDNY ) 37 burpees ( PAPD ) 23 burpees ( NYPD ) Note: Un merci...
Vendredi 9 Septembre 2016
A] Warm-up B] Strength Deadlift Every 90 seconds for 15 minutes: 3 deadlifts + 5-10 ring row Note: load over the sets C] Wod 4 rounds for...
Jeudi 8 Septembre 2016
A] Warm-up B] Strength Clean complex 5 sets of: 1 squat clean + 3 front squats + 1 split jerk Note: load over the sets C] Wod Amrap 15...
Mercredi 7 Septembre 2016
A] Warm-up B] Strength 3 sets not for time: 5-15 handstand push-ups or practice handstand walk for 1 min or 3-8 muscle-ups 50 walking...
Mardi 6 Septembre 2016
A] Warm-up B] Strength Strict press 5 sets of 5 reps 1min rest Pull-ups 5 sets of max reps C] Wod For time: 700m run 20 clean and jerl @...
Lundi 5 Septembre 2016
A] Warm-up B] Strength Every minute on the minute for 10: 1 power snatch+ 1 squat snatch + 1 overhead squat C] Benchmark ''ANGIE'' For...
