Mercredi 1er mars 2017
A] Warm-up B] Strength in 15-20 minutes find your heaviest snatch complex: 2 snatch pull + 1 hang squat snatch Note: drop the bar between...
Mardi 28 février 2017
A] Warm-up B] Strength Push-press 5 sets of 5 reps Note: load over the sets C] Wod 4 rounds for time: 21 wall-ball @ 20/14 15 ring dip 9...
Lundi 27 février 2017
A] Warm-up B] Strength 15-20 minutes to find... 3 rep max of back squat Note: warm-up wisely C] Wod For time: 50 calories row 40...
Vendredi 24 février 2017
A] Warm-up B] Strength Bench press 3 sets of 15 reps 1 min rest Turkish get-up 3 sets of 3 min work Note: load over the sets. Don't rush...
Jeudi 23 février 2017
A] Warm-up B] Strength Deadlift 5 sets of 3 reps Note: load over the sets C] Wod Amrap 15 minutes: 3 deadlift @ 315/215 1 round of Cindy...
Mercredi 22 février 2017
A] Warm-up B] Skills Emom 7 minutes 5-10 handstand push-up (strict if you can) rest 2 min Emom 7 minutes 20-50 double-unders ( or 30-40...
Mardi 21 février 2017
A] Warm-up B] Strength Overhead squat 4 sets of 8 reps Note: from ground. Snatch or clean; your choice C] Wod Amrap 20 minutes: 8...
Lundi 20 février 2017
A] Warm-up B] Strength Shoulder press 5 sets of 5 reps no rest double-unders 5 sets of 1 min work Note: load over the sets C] Wod Every 3...
Vendredi 17 février 2017
A] Warm-up B] Strength Squat clean 5 sets of 4 reps Note: drop each rep. 2 min rest between sets C] Wod Amrap 18 minutes: 20 toes-to-bar...
Jeudi 16 février 2017
A] Warm-up B] Skills 4 sets not for time: 1 min side plank / each side 15 knees raise (as high as possible, don't kip) 12 dumbell snatch...
