WOD 23 juillet 2021

*** WOD 23/07 *** MET-CON 4 SETS for max reps 1:00 Max reps DB front rack lunges 1:00 Max reps Burpees over DB (facing) 1:00 Max reps Double unders 1:00 rest b/w sets Rx : 2 x 22,5/15kg

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WOD 22 JUILLET 2021

*** WOD 22 JUILLET 2021 *** For time (20:00) 3 rounds for time 30/24 Calories Row 15 Strict handstand push ups – rest 2:00- 3 rounds for time 400 m run 20 Toes to bar

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WOD 19/06

WARM-UP 3 rounds not for time 8 Scap push-ups 8 Reverse scap push ups 7,5 m bear crawl 20” Front leaning rest + 5 Down-ups 7,5 m reverse bear crawl 20” Tuc hold PUSH & PULL GYM STRENGTH 4 SETS @ STRENGTH EFFORT 4 – 6 Strict C2B / Pull ups / Negative pull-up / Ring row – rest 30” – 60” – 4 – 6 Bar dips / Strict Dips / Negative bar dips LIRE PLUS…

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WOD 18/06

*** WOD 18/06 *** WARM-UP a. General warm-up 3 SETS 30” single unders 30” Alternating reverse lunges with OVH reach 30” No push up burpees to tuck jump b. Thoracic flow 3:00 SKILL & STRENGTH a. Hang power snatch mechanics & warm-up Hang snatch deadlift Hang snatch pull Hang muscle snatch Hang power snatch b. Hang power snatch Advance : Build 3 Heavy reps for the day Beginners : 8 x 3 reps @ light LIRE PLUS…

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WOD 12/06

*** WOD 12/06 *** WARM-UP a. General warm-up b. 2 SETS 10 Scapular push-ups 10 m Single arm OVH walk / côté 15 side plank rotations / côté STRENGTH 4 SETS 10 Dumbbell floor press @ Tempo 21X1 * rest 30” – 45” 4 – 6 Strict pull-ups / ring row *’rest 30” – 45” 8 – 10 Three point DB row / côté @ Tempo 31X1 *Rest as needed b/w sets MET-CON AMRAP 11:00 LIRE PLUS…

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WOD 11/06/21

*** WOD 11/06 *** WARM-UP 3 Rounds not for time 35 Single unders 10 alternating single leg deadlift 8 alternating tall kneeling to standing 8 Air squat tempo @4211 16 Deadbug SKILL / STRENGTH Back squat 4 x 8 – 10 reps @ Tempo 3211 3” pour descendre, 2” en bas, remonter normalement *rest as needed b/w sets *Qualité > Charge MET-CON For time (10:00) 21 – 15 – 9 Power snatch @ 50/30kg 30 LIRE PLUS…

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WOD 09/06

AMRAP 13:00 8 Single arm DB hang & clean & jerk (right) 10 Strict pull-ups 30 double unders 8 Single arm DB hang clean & Jerk (left) 15 toes to bar 30 Double unders Rx : 22,5/15kg

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WOD 07/06

*** WOD 07/06 *** WARM-UP 2 Rounds not for time 45 Jumping jack 10 Prone lift off 10 Reverse plank scap push-ups 25” Tuck hold 25” Arch hold 10 OVH reach air squat 10 OVH reach reverse lunges 15 side plank rotations / côté MET-CON “226” AMRAP 200 m run 60” Max reps burpees 20 Wall ball shots @9/6kg 60” Max reps burpees *Le WOD se termine une fois que vous avez atteint 226 burpees, LIRE PLUS…

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WOD 04/06

WARM-UP Not for time 200 m run -then- 45” – 30” – 15” Front leaning rest Glute bridge 10 inchworm push-ups -then- 200 m run SKILL / STRENGTH *ADVANCE For quality and load Sumo deadlift 7 – 6 -5 – 4 – 3 @aussi lourd que la forme le permet *After each set perform 10 weighted push-ups *Rest as needed b/w sets *BEGINNERS Sumo deadlift 4 x 8 – 12 reps @light – moderate weight LIRE PLUS…

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WOD 02/06

*** WOD 02/06 *** WARM-UP a. AMRAP 5:00 10 Jumping jack 10 Reverse lunges 10 Moutain climbers 10 Air squat 20” Front leaning rest b. Knight stretch 60” / côté SKILL / STRENGTH a. DB front rack lunges 4 x 12 – 16 reps @ aussi lourd que la forme le permet *Rest as needed b/w sets b. Weighted forearm plank 3 x 45” – 60” @ aussi lourd que la forme le permet *Rest LIRE PLUS…

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WOD 31/05

*** WOD 31/05 *** WARM-UP AMRAP 8:00 2 x shuttle run 8 alternating world greatest stretch 8 Scap push -ups 8 Reverse plank scap push-ups 8 No push-ups burpees 10” bottom push-ups hold 12 Reverse lunges MET-CON “MURPH” *Version outside For time 1 mile run 100 Bent over row 200 Push-ups 300 Air squat 1 mile run Weighted vest 9/6kg Scale: Adapter le volume et la difficulté des mouvements L’objectif est de se challenger et LIRE PLUS…

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