RESILIENCE WOD #113
WARM-UP
3 Sets
45” Shuttle run
30”Front leaning rest
7,5 m Quadruped crawl
7,5m Reverse quadruped crawl
12 Air squat
SKILL WORK
a. 2 x 10 Wrist walk (sur les genoux)
b. 1 x 10 Inchworm push-ups
c. 3 x 20” – 40” Wall facing HS hold
ou 20” – 40” Pike HS hold
d. 1 x Max strict HSPU
(scale : Pike Push-ups, Push-ups / Knees push-ups)
Then 3 x 60 % of max reps
MET-CON
For time
24 Devil press
12 Thrusters
65 Double unders
20 Devil press
16 Thrusters
65 Double unders
16 Devil press
20 Thrusters
65 Double unders
12 Devil press
24 Thrusters
65 Double unders
*Avec DB, KB, back pack, Sandbag, …
*Devil press (à un ou deux bras)
*Thrusters (à un ou deux bras)
*Double unders => Single unders => Jumping jack
Categories: Crossfit