Jeudi 13 octobre 2016
A] Warm-up B] Strength Every 2 minutes for 16 minutes: 3 overhead squat + 10 sit-ups Note: load over the sets C] Wod In a 5 minutes time...
Mercredi 12 octobre 2016
A] Warm-up B] Skills 15 minutes to practice one or two movements: double-unders ring or bar muscle-ups butterfly pull-ups toes-to-bar...
Mardi 11 octobre 2016
A] Warm-up B] Strength 15 minutes to find... 1 rep max of power clean Note: warm-up wisely C] Wod 7 rounds for time: 3 power clean @...
Lundi 10 octobre 2016
A] Warm-up B] Strength Split jerk 5 sets of 3 reps Note: Start from ground C] Wod For time: 500m row 30 deadlifts @ 115/75 30 hang power...
Vendredi 7 octobre 2016
A] Warm-up B] Strength 20 minutes to find the heaviest complex: 1 power clean + 1 squat clean + 3 thrusters Note: do at least 5 sets of...
Jeudi 6 octobre 2016
A] Warm-up B] Strength Bench press / Floor press 5 sets of 5 reps Note: load over the sets C] Wod Amrap 5 minutes: 10 ring dips 1 rope...
Mercredi 5 octobre 2016
A] Warm-up B] Strength Deadlift 5 sets of 1.1.1. Note: reset every reps. rest 5-10 seconds between reps C] Team wod For time: 50...
Mardi 4 octobre 2016
A] Warm-up B] Strength Every minute on the minute for 12: min 1: 3 power snatch min 2: 10-20 push-ups min 3: 30-50 double-unders C] Wod...
Lundi 3 octobre 2016
A] Warm-up B] Strength Back squat 2 sets of 4 reps 2 sets of 3 reps 2 sets of 2 reps Note: the sets are not a warm-up, should be moderate...
Vendredi 30 septembre 2016
A] Warm-up B] Strength Hang power clean 5 sets of 5 reps Note: load over the sets C] Wod Amrap 18 minutes: 12 pull-ups 12 kettlebell...
