RESILIENCE WOD #77
WARM-UP
Not for time
10 – 8 – 6 – 4 – 2
No push-ups burpees
Squat wall
*After each set
30” Shuttle run
SKILL
3 Sets for quality
10 Alternating Cursty squat
20 Hollow rocks (diminuer l’amplitude si nécessaire)
rest 20” – 30”
10 m quadruped crawl
20 Arch rocks (diminuer l’amplitude si nécessaire)
rest 60” b/w sets
MET-CON
AMRAP 7:00
10 Odd object front rack lunges
10 Pull-ups *
-rest 3:00 –
AMRAP 7:00
10 Odd object deadlift
10 Handrelease push-ups
*Alternative pull-ups
Table row
Bent over row
Seated banded low row
Odd objet front rack lunges
Pull-ups
Odd object deadlift
Handrelease push-ups
Categories: Crossfit