*** WOD 05/05 ***
WARM-UP
a. EMOM 6:00
Minute 1 : 15” Jumping jack + 15” Seal jack + 15” Plank rotations
Minute 2 : 6 – 10 Down -ups *
*ajouter 1 – 2 reps / round
b. 2 Sets
10 Cossack squat
10 alternating plank toe touch
SKILL / STRENGTH
3 – 4 SETS for quality
10 – 12 Banded squat @ Tempo 31X1
10 Lateral banded walk / côté
*rest 30” – 45”
15” – 30” single leg wall sit / côté
20” – 30” weighted Side plank / côté
*rest 30” – 45”
MET-CON
AMRAP 14:00
15 Double DB Deadlift
20 Abmat sit-ups
16 Double DB reverse lunges
100 m Double DB farmer’s carry ( 2 x 50 m )
Rx : 2 x 25/17,5 kg
Categories: Crossfit