RESILIENCE WOD #143
WARM-UP
a.Not for time
2 Rounds not for time
15 m quadruped crawl
15 deadbug
15 m reverse quadruped crawl
3 Inchworm push-ups
b.Squat flow 3:00 – 5:00
STRENGTH
3 SETS
45” – 60” Wall sit
-then-
12 Jump squat @ fast reps
-then –
6 – 8 Front rack split squat / côté
-90” rest b/w sets-
MET-CON
For time
21 – 15 – 9
Deadlift
Handstand push-ups
-then-
21 – 15 – 9
Deadlift
*After each set perform 15 m HS walk
Scale :
For time
21 – 15 – 9
Deadlift
Push-ups / Knees push-ups
-then-
21 – 15 – 9
Deadlift
*After each set perform 15 m bear crawl
*Le poids utilisé pour les deadlift doit vous permettre de faire chaque série en maximum 3 fois !
Categories: Crossfit