*** WOD 27/04 ***
WARM-UP
3 rounds not for time
20 Jumping jack
10 Single leg cone touch
20 Seal jack
8 Cossack squat
20 Moutain climbers
8 Tall kneeling to standing
SKILL / STRENGTH
3 – 4 SETS for quality
6 – 8 Single arm KB front squat (right side)
20” – 30” Star plank (right side)
rest 30”
6 – 8 Single arm KB front squat (left side)
20” – 30” Star plank (left side)
Rest 60” b/w sets
MET-CON
5 SETS
3:00 ON / 1:00 OFF
200 m run with Medicine ball
then
Max reps wall ball shots in the remaining time
Rx : 9/6kg
Scale :
4 Sets
3:00 ON / 1:00 OFF
100 – 200 m run with / without medicine ball
then
Max reps wall ball shots in the remaining time
Note :
Le run ne doit pas vous prendre plus de 90” , adapter la distance si besoin
Categories: Crossfit