Jeudi 22 décembre 2016
A] Warm-up B] Strength Back squat 5 sets of 5 reps Note: load over the sets C] Wod 4 rounds for time: 12 power snatch @ 115/75 60...
Mercredi 21 décembre 2016
A] Warm-up B] Strength Every 90 seconds, for 15 minutes: 1 power clean + 3 push-press Note: load over the sets C] Team wod In team of 2...
Mardi 20 décembre 2016
A] Warm-up B] Row 2 km for time Note: go hard C] Wod Amrap 20 minutes: 5 box jumps @ 24/20 5 pull-ups 5 kettlebell swings @ 32/24 5 front...
Lundi 19 décembre 2016
A] Warm-up B] Strength 4 sets not for time: 20 push-ups + 20 total front rack barbell step-up @ 45/35 + 45 seconds side plank / each side...
Vendredi 16 décembre 2016
A] Warm-up B] Strength Overhead squat 5 sets of 5 reps Note: load over the sets C] Wod Amrap 18 minutes*: 21 kettlebell swings @ 24/20 15...
Jeudi 15 décembre 2016
A] Warm-up B] Skills 15-20 minutes to practice one or two movements of your choice: double-unders / ring dips / handstand push-ups /...
Mercredi 14 décembre 2016
A] Warm-up B] Strength 20 minutes to find... 1 rep max of power clean & jerk Note: Make sure to built up wisely C] Wod Amrap 15 minutes:...
Mardi 13 décembre 2016
A] Warm-up B] Strength Deadlift 5-5-3-3-2-2 Note: load over the sets C] Wod 3 rounds for time: 100 double-unders 40 air squats 20...
Lundi 12 décembre 2016
A] Warm-up B] Strength Squat snatch 5 sets of 1.1.1 Note: build over the sets. Take 10 seconds rest between reps C] Wod For time: 50...
Vendredi 9 décembre 2016
A] Warm-up B] Strength 3 sets not for time: 1 min side plank* / each side 6 dumbell snatch* / each side 10-15 ring dips* OR handstand...
