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...
Jeudi 4 mai 2017
A] Warm-up B] Run 2 sets of: 700m run. 2min rest 2 sets of: 400m run. 1 min rest 2 sets of : 200m run. 30 sec rest Note: moderate to fast...
Mercredi 3 mai 2017
A] Warm-up B] Strength Strict press 10-8-6-4-2 Note: increase weight each set C] Wod 30-20-10 for time: thruster @ 115/75 v-up handstand...
Mardi 2 mai 2017
A] Warm-up B] Strength Deadlift 4 sets of 6 reps 15 sec rest 1 min of farmer walk Note: Make sure your first set of deadlift it's not a...
Lundi 1er mai 2017
A] Warm-up B] Strength Squat snatch 5 sets of 3 reps Note: Touch & go. Load over the sets C] Wod For time: 3 rounds of: 7 squat snatch @...
