*** WOD 26/05 ***
WARM-UP
a. General warm-up
Mix bodyweight movement
*Jumping jack, Seal jack, No push-up burpees, squat, plank, …
b. Thoracic / shoulder activation
SKILL
*DB warm-up for the met-con
DB hang muscle clean
DB hang power clean
DB Front squat
DB hang power clean + Front squat
DB Hang squat clean
MET-CON
For time
4 Rounds for time (17′)
400 m run
21 Handstand push-ups
15 Double DB Hang squat clean
Rx : 2 x 22,5/15kg
Scale
*Diminuer le run si nécessaire
*Diminuer le nombre de HSPU et l’amplitude si besoin
*Remplacer les HSPU -> Pike HSPU – > Push-ups – > Knees push-ups
ACCESSORY
EMOM 8:00
Minute 1 : 20” – 30” Hollow hold

 

Categories: Crossfit