Jeudi 21 Juillet 2016
A] Warm-up B] Work with a bro Choose a partner and have fun 3 sets not for time: 400m farmer walk @ 24/20 accumulate 3 min of plank C]...
Mercredi 20 Juillet 2016
A] Warm-up B] Annie or Snatch Annie: 50-40-30-20-10 for time: double-unders sit-ups Snatch: 5 sets of 1 power snatch + 1 squat snatch C]...
Mardi 19 Juillet 2016
A] Warm-up B] Strength Every minute on the minute for 8 sets: 3 reps of front squat Note: choose a weigth and stick to it. Should be...
Lundi 18 Juillet 2016
A] Warm-up B] Strength 5 sets of : 3 push-press 30 seconds rest 3 push-jerk Note: load over the sets C] Wod Amrap 18 minutes: 6 clean &...
Vendredi 15 Juillet 2016
A] Warm-up B] Strength Overhead squat 5 sets of 3 reps Note: from ground C] Wod Amrap 15 minutes: 50 wall-balls @ 20/14 25 calories row 2...
Jeudi 14 Juillet 2016
A] Warm-up B] Strength Deadlift 10-8-6-4-2 Note: Load over the sets. Do your warm-up before doing the set of 10. C] Wod For time: 10...
Mercredi 13 Juillet 2016
A] Warm-up B] Strength Emom 10 min of: 1 squat clean & split jerk Note: load over the sets. Go heavy C] Wod Amrap 25 minutes: 30 box...
Mardi 12 Juillet 2016
A] Warm-up B] Strength Power snatch 5 sets of 5 reps Note: Unbroken C] Wod 3 rounds for time: 500m row 9 power snatch @ 115/75 7 burpees...
Lundi 11 Juillet 2016
A] Warm-up B] Running 4 sets not for time of : 200m @ 90 % 200m @ 50 % 50 double-unders accumulate 30 seconds of ring hold * 1min rest...
Vendredi 8 Juillet 2016
A] Warm-up B] Strength Squat clean 5 sets of 1 . 1 . 1 Note: rest 10 seconds between rep C] Wod 15-10-5 for time: squat clean @ 155/105...
