RESILIENCE WOD #34
WARM-UP
a. Double unders
Beginners : Practice / Max effort pendant 5:00
ou
Advance : 10 – 20 – 30 – 40 – 50 Double unders unbroken
b. General warm-up 5:00
GYM STRENGTH
a. 3 Sets
10 Scapular push-ups
10 Reverse scapular push-ups
b. Accumulate
2:00 Hollow hold
2:00 Arch hold
c. Alternate
10 – 8 – 6 – 4 – 2
Pike HSPU ou Push-ups
20 – 16 – 12 – 8 – 4
Plank shoulder tapes
MET-CON
AMRAP 7:00
100 m run
7 DB/KB snatch
2:00 rest
AMRAP 7:00
100 m run
7 DB/KB deadlift
Le WOD peut se faire avec une barre, back pack, sandbag, …
Categories: Crossfit