RESILIENCE WOD #80
WARM-UP
3 Sets
30 Jump rope / Jumping jack
10 BW Good morning
10 Side lunges
20 Plank shoulder tapes
SKILL / STRENGTH
a. Sumo deadlift high pull
4 x 12 reps @ aussi lourd que la forme le permet
Tempo 31X1 (3” pour descendre, explosif à la monté)
*Utiliser une KB, DB , Barbell, sandbag, …
b. 3 Sets
45” Hamstring walkout
10/10 Single leg glute bridge
MET-CON
For max reps
3:00 Weighted steps-up
3:00 KB Swing
3:00 Devil clean
1:00 rest
2:00 Weighted steps-up
2:00 KB Swing
2:00 Devil clean
1:00 rest
1:00 Weighted steps-up
1:00 KB Swing
1:00 Devil clean
*Utiliser KB,DB, Back pack, sandbag , …
Categories: Crossfit