RESILIENCE WOD #101
WARM-UP
a. Thoracic flow 3:00 – 5:00
b. 2 Sets
10 Reverse scap plank push-ups
10 Scap push-ups
5 negative push-ups
10 alternating toe touch
SKILL
a.EMOM 16:00
Minute 1 : 30” – 45” Hollow hold
Minute 2 : 20” max reps Strict pull-ups *
Minute 3 : 30” – 45” Arch hold
Minute 4 : 20” max reps Strict HSPU *
*Strict pull-ups
Ring row , table / bed sheet row , Bent over row, banded low row
*Strict HSPU
Pike Handstand push-ups , Push-ups , Knees push-ups
b. Accessory
3 Sets
8/8 Half kneeling single arm press
(3” pour descendre , explosif à la monté)
-then-
10/10 Three point DB row
-then-
15 Biceps curl
*Cette partie peut se faire avec DB, KB, Odd object (exemple : bouteille / bidon d’eau, etc…)
MET-CON
For time
10 – 9 – 8 – 7 … – 1
Jump squat
Toes to KB
After each set perform
6 x shuttle run (7,5m)
Jump squat
Toes to KB (avec KB, Db, accroché au pied d’une table,…)
Shuttle run
Categories: Crossfit