RESILIENCE WOD #71
WARM-UP
a. AMRAP 3:00
5 Jumping jack
5 Seal Jacks
5 Air squat
5 BW good morning
b. 2 Sets
10 reverse plank scap push-ups
8/8 Split squat
10 rolling plank
STRENGTH
EMOM 12:00
Minute 1 : 25” – 45” Hollow hold
Minute 2 : 45” Handrelease push-ups
Minute 3 : 25” – 45” Arch hold
Minute 4 : 45” Supinated strict pull-ups (ou ring row / table row / Seated banded low row / Bent over barbell row)
MET-CON
*** SWEAT FOR SOLIDARITY WOD 3***
AMRAP 8:00
1 Clean
1 Squat
1 Shoulder to overhead
Add 1 rep / round & exercise
Use Backpack / Sandbag
Max 30/20kg
Exemple
1 clean
1 Squat
1 Shoulder to ovh
2 clean
2 Squat
2 Shoulder to ovh
3 Clean
3 Squat
3 Shoulder to ovh
Si pas de possibilité d’utiliser un sac, vous pouvez utiliser vos barres, KB, DB, etc …
Categories: Crossfit