Vendredi 30 décembre 2016
A] Warm-up B] Strength Deadlift & burpees 5 sets of 6 reps 5 sets of 10 burpees facing the bar as fast as possible Note: load over the...
Jeudi 29 décembre 2016
A] Warm-up B] Strength Bench press & plank 5 sets of 5 reps 5 sets of 75 seconds of plank Note: load over the sets. 2 min rest C] Wod...
Mercredi 28 décembre 2016
A] Warm-up B] Strength Shoulder press 10-8-6-4-2 Note: every sets should be a strength set. warm up wisely C] Wod For time: 30-20-10...
Mardi 27 décembre 2016
A] Warm-up B] Strength Squat clean 5 sets of 5 reps Note: touch and go. 2-3 min rest between sets C] Wod 6 rounds for time: 10 thrusters...
Vendredi 23 décembre 2016
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 2 hang power snatch + 2 overhead squat Note: load over the sets C] Wod 10 rounds...
Jeudi 22 décembre 2016
A] Warm-up B] Strength Back squat 5 sets of 5 reps Note: load over the sets C] Wod 4 rounds for time: 12 power snatch @ 115/75 60...
Mercredi 21 décembre 2016
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 1 power clean + 3 push-press Note: load over the sets C] Team wod In team of 2...
Mardi 20 décembre 2016
A] Warm-up B] Row 2 km for time Note: go hard C] Wod Amrap 20 minutes: 5 box jumps @ 24/20 5 pull-ups 5 kettlebell swings @ 32/24 5 front...
Lundi 19 décembre 2016
A] Warm-up B] Strength 4 sets not for time: 20 push-ups + 20 total front rack barbell step-up @ 45/35 + 45 seconds side plank / each side...
Vendredi 16 décembre 2016
A] Warm-up B] Strength Overhead squat 5 sets of 5 reps Note: load over the sets C] Wod Amrap 18 minutes*: 21 kettlebell swings @ 24/20 15...
