Jeudi 15 décembre 2016
A] Warm-up B] Skills 15-20 minutes to practice one or two movements of your choice: double-unders / ring dips / handstand push-ups /...
Mercredi 14 décembre 2016
A] Warm-up B] Strength 20 minutes to find... 1 rep max of power clean & jerk Note: Make sure to built up wisely C] Wod Amrap 15 minutes:...
Mardi 13 décembre 2016
A] Warm-up B] Strength Deadlift 5-5-3-3-2-2 Note: load over the sets C] Wod 3 rounds for time: 100 double-unders 40 air squats 20...
Lundi 12 décembre 2016
A] Warm-up B] Strength Squat snatch 5 sets of 1.1.1 Note: build over the sets. Take 10 seconds rest between reps C] Wod For time: 50...
Vendredi 9 décembre 2016
A] Warm-up B] Strength 3 sets not for time: 1 min side plank* / each side 6 dumbell snatch* / each side 10-15 ring dips* OR handstand...
Jeudi 8 décembre 2016
A] Warm-up B] Strength In 15-20 minutes find your heaviest set of: 1 power clean + 1 hang power clean below knee + 1 hang power clean...
Mercredi 7 décembre 2016
A] Warm-up B] Strength Bench / Floor press + pull-ups 10-9-8-7-6-5-4-3-2-1 Note: not for time, but for quality movements. If you can, do...
Mardi 6 décembre 2016
A] Warm-up B] Strength Front squat 1 rep max or 5 sets of 3 reps Note: If you don't know your 1 rep max or you think it's heavier now, go...
Lundi 5 décembre 2016
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 3 push-press + 5-10 toes-to-bar Note: load over the sets C] Wod 3 rounds for...
Vendredi 2 décembre 2016
A] Warm-up B] Strength Back squat 5 sets of 4 reps Note: load over the sets C] Wod For time: 400m row 25 burpees 400m row 25 pull-ups...
