*** WOD 07/04 ***
WARM-UP
a. EMOM 6:00
Minute 1 :
15” No push-ups burpees + 15” Front leaning rest + 15” Plank shoulder tapes
Minute 2 :
15″ Squat hold + 15” Air squat + 15” Reverse lunges
b. Thoracic flow 3:00
SKILL /STRENGTH
3 – 4 SETS for quality
6 – 8 DB Z-press @ aussi lourd que la forme le permet
Tempo 31X1
8 – 10 DB chainsaw / côté @aussi lourd que la forme le permet
Tempo 21X1
MET-CON
For time (22:00)
4 Rounds
400 m run
30 Wall ball shots @9/6kg
20 DB power clean @2 x 22,5/15kg
10 Burpees over DB (facing)
Scale :
Diminuer le volume si nécessaire, exemple :
4 Rounds for time
200 m run
20 Wall ball shots
10 DB power clean
5 Burpees over DB (facing)
Categories: Crossfit