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...
Mercredi 18 octobre 2017
A] Warm-up B] Strength In 15 minutes find your heaviest snatch complex 1 power snatch + 1 squat snatch + 2 overhead squat Note: unbroken...
Mardi 17 octobre 2017
A] Warm-up B] Strength 3 rounds not for time: 10 dumbell/kettlebell snatch @ heavy accumulate 30-60 seconds of pull-up hold 5-5 reps...
Lundi 16 octobre 2017
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 1 squat clean & jerk Note: load over the sets C] Wod Amrap 17 minutes: 17 power...
Vendredi 13 octobre 2017
A] Warm-up B] Strength / Skills Snatch balance option 1: work on technique option 2: 5 sets of 5 reps Note: option 2, load over the sets...
Jeudi 12 ocotbre 2017
A] Warm-up B] Strength 10 min to find... 3 reps max of push jerk 5 min to find... 1 rep max of push jerk Note: from rack C] Wod 3 rounds...
Mercredi 11 octobre 2017
A] Warm-up B] Strength 10 min to find... 3 reps max of bench press 5 min to find... 1 rep max of bench press Note: on a running clock C]...
