Mercredi 1er novembre 2017
A] Warm-up B] Strength Deadlift 5 sets of 4 reps + 60 seconds of farmer walk with kb Note: load over the sets C] Wod 3 rounds for time:...
Mardi 31 octobre 2017
A] Warm-up B] Strength 5 sets not for time: 8-10 reps of bench press practice handstand push-ups or 8-10 reps Note: 15-20 minutes max C]...
Lundi 30 octobre 2017
A] Warm-up B] Strength Every 90 seconds, for 15 minutes : 3 thrusters Note: load over the sets C] Wod For time: 1000m row 40 wall-balls @...
Jeudi 26 octobre 2017
A] Warm-up B] Strength Power clean & jerk 5 sets of 3 reps Note: load over the sets C] Team wod For time: 50 dumbell/kettlebell snatch @...
Vendredi 27 octobre 2017
A] Warm-up B] Strength Front squat 6 sets of 2 reps Note: load over the sets C] Wod Amrap 17 minutes: 12 wall-balls @ 20/14 10...
Mercredi 25 octobre 2017
A] Warm-up B] Core work Every min for 20 min min 1: max moutain climb min 2: 1 min plank hold min 3: 10-15 weighted sit-ups min 4: 10-15...
Mardi 24 octobre 2017
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 2 power snatch Note: load over the sets C] Wod Every 2 min for 6 min: 10 box...
Lundi 23 octobre 2017
A] Warm-up B] Strength Front rack lunges 5 sets of 10 reps Note: Load over the sets C] Wod For time: 100 / 70 push-ups 50 alternate...
Vendredi 20 octobre 2017
A] Warm-up B] Strength Deadlift 5-5-4-4-3-3 Note: load over the sets C] Wod Amrap 15 minutes: 2 muscle-ups or 5 toes-to-bar 8 box jumps @...
Jeudi 19 octobre 2017
A] Warm-up B] Benchmark Fran 21-15-9 for time: thruster @ 95/65 pull-ups C] Skills Take the rest of the class to practice 2 or 3...
