RESILIENCE WOD #114
WARM-UP
a. 4 Sets
20” Jumping jack
20” Moutain climb
20” No push-ups burpees
20″ rest
b. 3 Sets
45” Wall sit
8 Bulgarian squat / côté
15” – 20” Star plank / côté
STRENGTH
Goblet squat
*Avec KB , DB, Odd object, …
4 x 10 – 12 reps @ Tempo 32X1
3” pour descendre, 2” en bas , explosif à la monté
MET-CON
3 rounds for max reps
1:00 max reps Ground to overhead
30” max reps Shuttle run (5m)
1:00 Max reps Front squat
30” Max reps Shuttle run (5m)
1:00 Max reps reverse lunges
30” max reps Shuttle run (5m)
1:00 Handrelease push-ups
1:00 rest b/w sets
*Utiliser une KB, DB , Barre, Odd object, Sandbag, …
Ground to overhead (clean & jerk, snatch ,…)
Shuttle run
Front squat
Reverse lunges
Handrelease push-ups
CORE
Tabata 4:00
Deadbug
Categories: Crossfit