Vendredi 17 février 2017
A] Warm-up B] Strength Squat clean 5 sets of 4 reps Note: drop each rep. 2 min rest between sets C] Wod Amrap 18 minutes: 20 toes-to-bar...
Jeudi 16 février 2017
A] Warm-up B] Skills 4 sets not for time: 1 min side plank / each side 15 knees raise (as high as possible, don't kip) 12 dumbell snatch...
Mercredi 15 février 2017
A] Warm-up B] Strength Front rack lunges 5 sets of 16 reps (total) Note: load over the sets C] Wod Amrap 15 minutes: 5 power clean** @...
Mardi 14 février 2017
A] Warm-up B] Strength Split jerk 5 sets of 3 reps Note: start from a clean. Load over the sets C] Wod For time: 15-12-9 deadlift @...
Lundi 13 février 2017
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 1 power snatch + 1 low hang power snatch + 1 mid hang power snatch Note: load...
Vendredi 10 février 2017
A] Warm-up B] Strength 3 sets of: 5 push-press (heavy) 10-20 handstand push-up accumulate 90 seconds of farmer hold (heavy) rest 3 min C]...
Jeudi 9 février 2017
A] Warm-up B] Strength Back squat 5 sets of 2 reps Note: load over the sets C] Wod Amrap 15 minutes: 15 ring dips 15 thrusters @ 95/65 50...
Mercredi 8 février 2017
A] Warm-up B] Strength Deadlift 4 sets of 10 reps Note: warm-up well and try to finish with a 10 rep heavy C] Wod For time: 30 push-up 4...
Mardi 7 février 2017
A] Warm-up B] Strength In 15-20 minutes find your heaviest set of: 2 squat snatch Note: load over the time. Touch & go C] Wod 10 rounds...
Lundi 6 février 2017
A] Warm-up B] Skills Every 90 seconds, for 10 min 30 4 turkish get-up + 30 double-unders Note: use a dumbell or a kettlebell for the TGU...
