Jeudi 11 décembre
B] Strength 3 sets not for time: Accumulate 90-120 seconds of heavy farmer walk 5-15 strict pull-up OR 1-5 muscle-up 100 double-under...
Mercredi 10 décembre
B] Strength Every 90 seconds, for 15 minutes 1 hang power clean + 1 power clean Note: load over the sets C] Wod For time: 15-12-9-6-3...
Mardi 9 décembre
B] Strength Back squat 5 sets of 5 reps Note: load over the sets C] Wod Amrap 17 minutes: Buy-in: 1500m row Then 3-6-9-12... Deadlift @...
Lundi 8 décembre
B] Strength In 15-20 minutes, find your heaviest set of: 1 clean + 3 push-jerk C] Wod 4 rounds for time: 21 thruster @ 75/55 15...
Vendredi 5 janvier
B] Strength Squat clean 5 sets of 1.1.1 Note: 3 singles reps, 5-10 sec rest between reps C] Wod Amrap 15 minutes: 7 clean 185/125 2 rope...
Jeudi 4 janvier
B] Strength Every 90 seconds, for 15 minutes: 1 power snatch + 1 squat snatch + 1 overhead squat C] Wod Starting every 5 min for a 20 min...
Mercredi 3 janvier
B] Strength Bench press 1 rep max Note: warm-up well C] Wod 10 rounds for time: 5 burpees over bar 10 wall-balls @ 20/14 30 double-under
Mardi 2 janvier
B] Strength Deadlift 10-8-6-4-2 Note: load over the sets C] Wod 21-15-9 for time: Hang power clean @ 135/95 Ring dips Box jumps @ 30/24
Vendredi 29 décembre
B] Wod In a 3 min time cap, as many reps as possible 250m row 50 double-unders max toes-to-bar 1 min rest In a 5 min time cap, as many...
Mercredi 27 décembre
B] strength Snatch balance 5 sets of 3 reps Note: load over the sets C] Wod 3 rounds of 1 min work of: -Squat snatch @ 95/65 -Kettlebell...
