RESILIENCE WOD #42
WARM-UP
AMRAP 6:00
16 high knees
10 Air squat
16 Butt kicks
10 Bodyweight good morning`
16 Moutain climbers
10 Double Shoulder press (light weight)
(bouteille d’eau, DB légères, …)
STRENGTH
a. 3 Sets
10 Scapular push-ups
10 Reverse scap push-ups
b. 3 Sets
30” – 45” Front leaning rest
15” – 20” Star plank (Left)
30” – 45” Forearm plank
15” – 20” Star plank (right)
c. For quality
10 – 8 – 6 – 4 – 2
Russian push-ups
20 – 16 – 12 – 8 – 4
Plank shoulder tapes
MET-CON
EMOM 12:00
Minute 1 : 200 m run
Minute 2 : 10 – 15 Hang power clean
Minute 3 : 200 m run
Minute 4 : 10 – 15 Shoulder to overhead
Avec une barre, DB, KB , Backpack , Odd object, …
Categories: Crossfit