Jeudi 18 mai 2017
A] Warm-up B] Strength 4 sets of: 4 split jerk 15 sec rest 30 sec kettlebell overhead walk (30 sec each arm) Note: load over the sets C]...
Mercredi 17 mai 2017
A] Warm-up B] Hero wod Loredo 6 rounds for time: 24 air squat 24 push-up 24 walking lunge 400m run
Mardi 16 mai 2017
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 1 clean & jerk Note: choose how your perform your lift C] Wod 5 rounds for time:...
Lundi 15 mai 2017
A] Warm-up B] Skills 4 sets not for time: 6 alternate turkish get-up 1-2 min practice of 1 movement* of your choice Note: * muscle-up /...
Vendredi 12 mai 2017
A] Warm-up B] Strength Push-press 5 sets 0f 5 reps 15 sec rest then 1 min of plank Note: load over the sets C] Wod Amrap 15 minutes:...
Jeudi 11 mai 2017
A] Warm-up B] Strength In 15-20 min find a heavy snatch complex of: 1 power snatch + 1 squat snatch + 3 overhead squat Note: no touch &...
Mercredi 10 mai 2017
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 2 power clean + 1 split jerk Note: load over the sets C] Wod Amrap 20 minutes*:...
Mardi 9 mai 2017
A] Warm-up B] FILTHY FIFTY For time: 50 box jumps @ 24/20 50 jumping pull-up 50 kettlebell swing @ 20/16 50 walking lunges 50...
Lundi 8 mai 2017
A] Warm-up B] Strength Back rack lunges 5 sets of 10 reps ( alternate ) Note: Load over the sets. From rack. C] Wod 7 rounds for time: 12...
Vendredi 5 mai 2017
A] Warm-up B] Strength Front squat (tempo 3-2-1) 5 sets of 3 reps Note: 3 sec going down, 2 sec in the bottom and 1 sec to step up. load...
