*** HOME WORKOUT ***
RESILIENCE WOD #50
WARM-UP
a. 3 Sets
20” High kness
20” Butt kicks
20” Front / back jump
20” Inchworm no push-ups
b. 3 Sets
30” Wall sit
8 Reverse plank scap push-ups
6/6 Crossbody muscle snatch (DB, KB, bouteille d’eau)
8 Goblet squat
STRENGTH
Every 1’15” x 10 Sets
3 Power snatch + 2 Overhead @ aussi lourd que la forme le permet
*Avec Barre, KB, DB, Back pack, …
MET-CON
For time
60 Double unders
120 Plank shoulder tapes
50 Double unders
100 Air squat
40 Double unders
80 Push-ups
30 Double unders
60 Lunges
20 Double unders
40 Strict pull-ups
Double unders => Single unders => Jumping jack
Strict pull-ups => RIng / bedsheet row / Seated banded low row / bent over row
Si nécessaire diminuer le volume du met-con en diminuant les reps.
Explication disponible sur notre chaine youtube :
Categories: Crossfit